It's hard to beat an ab wheel rollout. It's crazy how something that looks like it belongs on a late-night shopping channel has now become a staple in many strength and conditioning programs.
Rollouts require a strong eccentric "braking" action on the way down to eliminate a face plant. Then it requires a co-contraction of your abs, obliques, transverse abs and lats to execute in full.
The only downside is the loss of tension and reduced difficulty at the top versus the bottom of a rollout. It's much harder at the bottom. And while you could technically do a drop-set starting with a weighted vest, or even starting on your toes, using a resistance band helps accommodate for the easier portion at the top.
This drop-set will start with you using a band (attached to something) before continuing without the band.
- A1. Banded Ab Rollout: 6-10
- A2. Ab Rollout (No Band): As many reps as possible
Do three rounds and use a band you trust!
To hit your rectus abdominis hard, try to get into some spinal flexion at the top. The band will make this more intense.
Note: This drop-set is only for those that have nose-to-floor rollout technique already nailed!