From a quadruped position, holding on to an ab wheel brace your core, pack your neck and set your shoulder blades. Firmly grasp the wheel handles. With your core braced slowly roll the wheel away from your body for a 5 second count then roll it back to the starting position for a 5 count. Remember to NEVER LET GO OF YOUR CORE throughout the ENTIRETY OF THIS MOVEMENT. If you feel strain on your lower back STOP and don’t go any further! Only work in a pain free range of motion. If there is some strain or pain you may not be ready for this move. If you feel weak don’t extend the wheel out as far. If there is no pain/strain then do 5 reps of 5 seconds rolling out and 5 seconds rolling back in for 3 sets. Your goal should be 10 reps of 5 seconds rolling out and back in for 3 sets.