Exercises - Trunk

SIDE PLANK ON THE BLACKROLL®

STARTING POSITION
Place your left forearm on the BLACKROLL® and come into a side plank position. Keep your shoulder above your elbow and your legs closed and extended. Make sure to form a straight line from your legs to your torso and not dropping your hip.

EXECUTION
Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

HURDLE STEP WITH THE BLACKROLL®

STARTING POSITION
Start kneeling on the floor and place the BLACKROLL® crosswise in front of your knees. Keep your torso upright and lace your fingers behind your head.

EXECUTION
Slowly raise the right knee off the floor and bring it forward over the BLACKROLL®. Make yure to keep your hips tight, not moving laterally or dropping during the movement. Return the right leg over the roller on the floor and start with the left side. Do 10-15 reps of this exercise.

STANDING SCALE WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.

EXECUTION
Shift your bodys weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

KICK BACK ON ALL FORS WITH THE BLACKROLL®

STARTING POSITION
Start on all fours. Place your knees on the BLACKROLL®. Hands are underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION
Kick your right foot backwards and bring it up. Hold it straight, with your heel above your buttocks for 10s. Slowly release your right leg down coming back into the starting position. Repeat this exercise 10-15 times. Then switch sides.

FOREARM PLANK WITH THE BLACKROLL®

STARTING POSITION
Place your forearms on the BLACKROLL® and come into a forearm plank position. Place your feet on your toes, shoulderwidth apart and hold your body tight in one straight line.

EXECUTION
Keep your whole body tight. Make sure not to drop your hip. Hold this position 3x for 30-60 seconds. To make this exercise more difficult, slowly roll back and forth over the

ASYNCHRON PUSH UP WITH THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 1

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 2

STARTING POSITION
Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

ROLLING POWER PUSH UP ON BLACKROLL®

STARTING POSITION
Start on all fours. Place your hands underneath your shoulders and your shins on the BLACKROLL® just above your ankles.

EXECUTION
Extend both legs to the back, rolling over the BLACKROLL®. At the same time, bend your elbows. Bring your chest towards the floor and keep your whole body tensioned. Extend your ellbows again and pull your knees towards your chest. Repeat the exercise for 8-10 reps. Make sure that you keep your body tight and your elbows close to your trunk.

MOUNTAIN CLIMBER ON BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the BLACKROLL® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.

EXECUTION
Move your right knee to your right elbow, keeping your whole body tight and in one straight line. Extend your right leg, plant it back on the floor and begin with your left leg. That's one rep. Do 10-15 reps.

CRUNCH ON THE BLACKROLL®

STARTING POSITION
Lie faceup with the tips of your shoulderblades on the BLACKROLL®. Plant your heels on the floor hip-width apart. Cross your hands in front of your chest and keep your head in a natural extension of the spine.

EXECUTION
Hyperextend your back as far as possible over the BLACKROLL®. Activate your abs and slowly roll up your core, without losing contact with the BLACKROLL®. Do 15 reps of this exercise.

REVERSE CRUNCH WITH THE BLACKROLL® VERSION 1

STARTING POSITION
Lie faceup and place the BLACKROLL® just above the pelvis underneath your back. Plant your heels hip-width apart with your feet flexed. Shoulders, head and arms rest on the floor.

EXECUTION
Draw both knees towards your chest, until you reach a 90° angle in both, your knees and your hip. Keep your abs tight and slowly lower your legs. Don't let your heels touch the floor. Draw the knees back up and repeat the exercise for 15 reps.

TRACK ROLLER WITH THE BLACKROLL®

STARTING POSITION
Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.

EXECUTION
Keep your whole body tensioned and in one straight line. Do little steps on the BLACKROLL® rolling it in this manner towards your hands. Keep knees extended and push your buttocks up. Repeat the exercise for 8-10 reps.

SHORT PLANK WITH THE BLACKROLL®

STARTING POSITION
Start on all fours. Your knees are underneath your hips, your hands underneath your shoulders. Place your toes on the BLACKROLL®. Hold your head in a natural extension of the spine.

EXECUTION
Activate your abs and lift your knees off the floor. Hold this position 3x for 30-60 seconds.

REVERSE FOREARM PLANK WITH THE BLACKROLL®

STARTING POSITION
Start lying on your back planting your heels on the BLACKROLL®. Place your elbows below your shoulders propping you up. AUSFÜRUNG Lift your buttocks off the ground and push your hips up, until your body forms a straight line from legs to head. Actively squeeze your buttocks and hold this position 3x for 30-60 seconds.

DYNAMIC PLANK WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the BLACKROLL® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.

EXECUTION
Lift your straight left leg backwards as far as possible. Pause and release it back down. Then lift your right leg. That's one rep, do 10-15 reps.

SIDE PLANK WITH ABDUCTION ON THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Lie onto your left side. Place your left foot on the BLACKROLL® and your left elbow underneath your shoulder propping you up on your left forearm. Your right hand is on your right hip.

EXECUTION
Lift your hip off the ground and come into a side plank. Raise the straight upper, your right leg up. Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

SIDE PLANK WITH ADDUCTION ON THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Lie onto your right side. Place your left foot on the BLACKROLL® and your right elbow underneath your shoulder propping you up on your right forearm. Your left hand is on your left hip.

EXECUTION
Lift your hip off the ground and come into a side plank. Raise the straight lower, your right leg up crossing your left leg. Hold your whole body tight in one straight line. Slowly lower your rifht leg, without touching the floor and raise it back up. Repeat this exercise for 15 reps, Then switch sides.