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Rolling Over

Creating Strength With The Lifeline Power Wheel

True core stability involves holding your pelvis, spine, and rib cage in a solid, stationary position while you move the arms and the legs.  When you run, jump, lift, or carry, the muscles in the middle must efficiently transfer force from the lower extremities through your pelvis and spine to the arms.  Any weakness in the “core stabilizers” creates a power leak that reduces performance and makes you more susceptible to injury.  The Lifeline PowerWheel is one of my favorite core stability training tools for plugging those leaks.

Your core stabilizer muscles act to prevent or limit joint movement.  They function as anti-extensors, anti-flexors, and anti-rotator muscles.  Exercising with the Lifeline Power Wheel trains all aspects of core stability.

PowerWheel Roll Outs
Kneel on a mat to keep the pressure off your knees.  Your femur (thigh bone) is positioned straight up and down from the floor and the hips are hinged at 45 degrees.  Place the hands on the padded handles of the Power Wheel and the elbows directly under the chin.  Brace the abdominal muscles and roll out until you feel a challenge through your midsection.  Hold the challenging position for three counts and then return to the starting position.  Perform five to ten repetitions.

PowerWheel Resisted Roll Outs
Progress the roll out by adding a sandbag across your back or wearing a weight vest.  Challenge yourself even more by attaching resistance tubing to the PowerWheel.  The forward pull of the tubing will make it more difficult to pull back up to the starting position.

Wheelbarrow Walking
Velcro strap the Power Wheel onto your feet and assume the push up plank position.   Tighten up the gluteals and shoulder girdle muscles and walk down the turf.  Do not let your middle sag and try to keep a steady pace.  Twenty yards is a good goal for a beginner.

Alligator Push Ups
Set up just like the wheelbarrow walk, but instead of just traveling down the turf, perform a push up with every step you take with the arms.  Alligator Push Ups are tough–if you can travel twenty yards you have my compliments.

PowerWheel Jackknifes
Assume push up plank position with the wheel on your feet.  Draw the knees up toward your elbows and try to keep the hips from rising more than six inches.  Hold for one count and then return to the starting position.  Try to work up to ten solid repetitions.

Power Wheel Leg Curls
Lay on your back with the Power Wheel Velcro strapped to your feet.  Place the arms to the side and use the gluteals and hamstrings to bend the knees and extend the hips as you curl the wheel up toward your butt.  Return to the start position and repeat for five to ten repetitions.
Michael S. O’Hara, P.T., OCS, CSCS

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