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TRAIN HARD. TRAIN SMART. LIVE AN ADVENTURE.

Bodybuilding.com

Add Weight to These Bodyweight Moves and Get Crazy Strong

T-Nation Articles

5 Next Level Ab Wheel Rollouts

4 Unique Exercises For a Stronger Grip

1 Dumbbell, 4 Nasty Finishers

The Yearly Test: 5 Ways to Assess Real Progress

Simple Power Training For More Muscle

The 5 Best Exercises For the Over 35 Lifter

Also Seen On:

TonyGentilcore.com

Favorite Movements for Athletes and Modifications for Adult Athletes

DeanSomerset.com

Fixing the Problem: 3 Simple Fixes for Common Issues

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scotthansen_performance

🔹I help high performers get strong, jacked, & athletic pain free
➡️Coach
✏️Writer @testosteronenation @bodybuildingcom
👇Apply For Online Coaching

You want to build muscle & feel confident when you

You want to build muscle & feel confident when you drop your jersey at the beach this summer (if they ever open up).
-
But your motivation might be waning right now after 10 weeks of being stuck at home with no gym and little to no equipment at home.
-
Or you have a pretty solid home gym but have lost your way and gotten off track.
-
Fitness is a lot like building furniture from Ikea.
-
While that seems easy enough on the surface, it can turn into an incredibly frustrating experience.
-
You need easy to follow instructions, (that’s my step by step plan customized to you), a builder (you), & the right tools (because using that stupid Allen wrench will take you days) to get the pieces together efficiently & correctly so that it lasts for the long haul.
-
If you’re willing to buy in to the process, I’ll personally teach you the battle tested principles you need to follow to build a body that looks as good as it performs.
-
(Yes, these are the tools to make that shelf without taking all day or throwing your hands up in frustration!)
-
Since your body is your vehicle to go through life, once you have the right tools, you’ll be able to take control of your life for good.
-
That’s the exact goal of my coaching program: to help you become self sufficient & never need to spend another dollar or second on another program, diet, supplement, or piece of equipment that doesn’t do anything productive for you.
-
These are the same principles that I’ve used for the last 19 years to help hundreds of other busy professionals build muscle and athleticism.
-
And the same ones that I continue to utilize to stay in the best shape of my life at 37 years old.
-
You can too.
-
You can use this crazy time as the most transformational period of your adult life to take control of your body and your life with a sustainable, proven, and thought out plan.
-
Action leads to more action. You’ll not only build a body you deserve, but your increased confidence will lead to healthier relationships & a better headspace to crush your professional life.
-
If you’re ready to get strong, jacked, & athletic without wrecking your body, DM me "READY" so I can tell you the next steps & details.

You know that ab wheel in the corner of the garage

You know that ab wheel in the corner of the garage collecting dust? Pick that thing up, clean it off, & start making it a staple in your training.
-
The ab wheel rollout might be the most comprehensive exercise you can do to strengthen your midsection.
-
Continuing to build that strength is going to keep your low back healthy & help transfer force from your lower body to your upper body & vice versa.
-
Here are 5 advanced ways to keep moving forward with your rollouts. 2-4 sets of 5-10 reps will work best. As you get to the top end of the rep range, move to a more challenging version.
-
1️⃣Weighted Vest Ab Wheel Rollout➡️Just throw on a vest & from your knees, squeeze your glutes and abs. This will pull your ribs down & your pelvis under, making a cylinder between your rib cage & pelvis.
-
From there, position your weight on your hands and think about reaching over your head without breaking your cylinder position.
-
Once you get out as far as you can, reverse the motion by pushing your hands down into the floor, as if you were doing a straight arm pulldown. This will keep you from starting the concentric portion of the exercise with a "hips back" action, which takes the tension off.
-
2️⃣Knees Elevated Ab Wheel Rollout➡️increase the amount of your bodyweight you handle by elevating your knees on a 12-18” box, just like you'd do for push-ups.
-
3️⃣Paused and Eccentric Ab Wheel Rollout➡️Slow down the tempo or add a pause to make your rollout more challenging. Try for 5-10 second eccentrics or add in a 5-10 second iso-hold at the end position.
-
4️⃣Standing Rollout to Wall➡️Start a few feet from a wall & perform them the same way you would kneeling, just on your feet. Once you get to the wall, return to the starting position.
-
5️⃣Medicine Ball Rollout➡️Using a hand-over-hand action, walk the medicine ball out as far as you can without overextending at your lower back, then return to the starting position. You can use a pretty heavy ball on these. Just be prepared for a more intense triceps and shoulder pump than any of the other variations.

𝟓-𝟏𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐞𝐚𝐜𝐡 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐜𝐚𝐧 𝐬𝐚𝐯𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 & 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐣𝐚𝐜𝐤𝐞𝐝.⁣
⁣
If you happen to be doing this life thing, there’s no question you’ve dealt with stress.⁣
⁣
➡️This is really f*cking long. I apologize but it’s very likely that this is the underlying reason why you don’t have the body or life that you work so hard for, so please read it all the way through.⬅️⁣
⁣
Between daily pivots to save your business, an erratic stock market, cabin fever, & trying to homeschool your kids without making them dumber your stress is likely at an all time high.⁣
⁣
But all stress isn’t bad. It triggers a response similar to when Popeye ate his spinach: your heart rate goes up, adrenaline and cortisol spike, sugar gets released into the blood stream for energy, & blood gets shunted away from your organs to your limbs so you can run or fight the present danger.⁣
⁣
This is a hardwired response built into your DNA to keep you alive in case you get attacked by ninjas or a herd of wooly mammoths.⁣
⁣
𝘐𝘵’𝘴 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘢 𝘱𝘳𝘦𝘵𝘵𝘺 𝘤𝘰𝘰𝘭 𝘥𝘦𝘧𝘦𝘯𝘴𝘦 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘴𝘮.⁣
⁣
But if you never turn the volume down, your body ends up with systemic inflammation, making it hard to repair itself.⁣
⁣
𝐀𝐬 𝐚 𝐦𝐚𝐭𝐭𝐞𝐫 𝐨𝐟 𝐟𝐚𝐜𝐭, 𝟗𝟎-𝟗𝟓% 𝐨𝐟 𝐚𝐥𝐥 𝐢𝐥𝐥𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐫𝐞 𝐜𝐚𝐮𝐬𝐞𝐝 𝐨𝐫 𝐰𝐨𝐫𝐬𝐞𝐧𝐞𝐝 𝐛𝐲 𝐜𝐡𝐫𝐨𝐧𝐢𝐜 𝐬𝐭𝐫𝐞𝐬𝐬.⁣
⁣
Your immune function decreases, you’re always tired & in a brain fog. Your sex hormones go in the tank.⁣
⁣
𝘠𝘰𝘶 𝘵𝘶𝘳𝘯 𝘪𝘯𝘵𝘰 𝘢𝘯 𝘢𝘯𝘹𝘪𝘰𝘶𝘴, 𝘸𝘰𝘳𝘳𝘪𝘦𝘥, 𝘪𝘳𝘳𝘪𝘵𝘢𝘣𝘭𝘦 𝘴𝘬𝘪𝘯𝘯𝘺 𝘧𝘢𝘵 𝘱𝘳𝘪𝘤𝘬 𝘵𝘩𝘢𝘵’𝘴 𝘮𝘰𝘳𝘦 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘢 𝘩𝘦𝘢𝘳𝘵 𝘢𝘵𝘵𝘢𝘤𝘬 𝘵𝘩𝘢𝘯 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘨𝘦𝘵 𝘭𝘦𝘢𝘯.⁣
⁣
It’s easy to say, “Don’t worry!” & act as if everything will be all fine & well, but it’s not that easy.⁣
⁣
𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐰𝐡𝐞𝐧 𝐚 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 𝐬𝐭𝐫𝐞𝐬𝐬𝐨𝐫 𝐬𝐡𝐨𝐰𝐬 𝐮𝐩 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐟𝐫𝐨𝐧𝐭 𝐝𝐨𝐨𝐫, 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮’𝐯𝐞 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐝 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐫𝐞𝐬𝐩𝐨𝐧𝐝.⁣
⁣
(Keep reading into the comments)

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scotthansen_performance

🔹I help high performers get strong, jacked, & athletic pain free
➡️Coach
✏️Writer @testosteronenation @bodybuildingcom
👇Apply For Online Coaching

You want to build muscle & feel confident when you

You want to build muscle & feel confident when you drop your jersey at the beach this summer (if they ever open up).
-
But your motivation might be waning right now after 10 weeks of being stuck at home with no gym and little to no equipment at home.
-
Or you have a pretty solid home gym but have lost your way and gotten off track.
-
Fitness is a lot like building furniture from Ikea.
-
While that seems easy enough on the surface, it can turn into an incredibly frustrating experience.
-
You need easy to follow instructions, (that’s my step by step plan customized to you), a builder (you), & the right tools (because using that stupid Allen wrench will take you days) to get the pieces together efficiently & correctly so that it lasts for the long haul.
-
If you’re willing to buy in to the process, I’ll personally teach you the battle tested principles you need to follow to build a body that looks as good as it performs.
-
(Yes, these are the tools to make that shelf without taking all day or throwing your hands up in frustration!)
-
Since your body is your vehicle to go through life, once you have the right tools, you’ll be able to take control of your life for good.
-
That’s the exact goal of my coaching program: to help you become self sufficient & never need to spend another dollar or second on another program, diet, supplement, or piece of equipment that doesn’t do anything productive for you.
-
These are the same principles that I’ve used for the last 19 years to help hundreds of other busy professionals build muscle and athleticism.
-
And the same ones that I continue to utilize to stay in the best shape of my life at 37 years old.
-
You can too.
-
You can use this crazy time as the most transformational period of your adult life to take control of your body and your life with a sustainable, proven, and thought out plan.
-
Action leads to more action. You’ll not only build a body you deserve, but your increased confidence will lead to healthier relationships & a better headspace to crush your professional life.
-
If you’re ready to get strong, jacked, & athletic without wrecking your body, DM me "READY" so I can tell you the next steps & details.

You know that ab wheel in the corner of the garage

You know that ab wheel in the corner of the garage collecting dust? Pick that thing up, clean it off, & start making it a staple in your training.
-
The ab wheel rollout might be the most comprehensive exercise you can do to strengthen your midsection.
-
Continuing to build that strength is going to keep your low back healthy & help transfer force from your lower body to your upper body & vice versa.
-
Here are 5 advanced ways to keep moving forward with your rollouts. 2-4 sets of 5-10 reps will work best. As you get to the top end of the rep range, move to a more challenging version.
-
1️⃣Weighted Vest Ab Wheel Rollout➡️Just throw on a vest & from your knees, squeeze your glutes and abs. This will pull your ribs down & your pelvis under, making a cylinder between your rib cage & pelvis.
-
From there, position your weight on your hands and think about reaching over your head without breaking your cylinder position.
-
Once you get out as far as you can, reverse the motion by pushing your hands down into the floor, as if you were doing a straight arm pulldown. This will keep you from starting the concentric portion of the exercise with a "hips back" action, which takes the tension off.
-
2️⃣Knees Elevated Ab Wheel Rollout➡️increase the amount of your bodyweight you handle by elevating your knees on a 12-18” box, just like you'd do for push-ups.
-
3️⃣Paused and Eccentric Ab Wheel Rollout➡️Slow down the tempo or add a pause to make your rollout more challenging. Try for 5-10 second eccentrics or add in a 5-10 second iso-hold at the end position.
-
4️⃣Standing Rollout to Wall➡️Start a few feet from a wall & perform them the same way you would kneeling, just on your feet. Once you get to the wall, return to the starting position.
-
5️⃣Medicine Ball Rollout➡️Using a hand-over-hand action, walk the medicine ball out as far as you can without overextending at your lower back, then return to the starting position. You can use a pretty heavy ball on these. Just be prepared for a more intense triceps and shoulder pump than any of the other variations.

𝟓-𝟏𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐞𝐚𝐜𝐡 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐜𝐚𝐧 𝐬𝐚𝐯𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 & 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐣𝐚𝐜𝐤𝐞𝐝.⁣
⁣
If you happen to be doing this life thing, there’s no question you’ve dealt with stress.⁣
⁣
➡️This is really f*cking long. I apologize but it’s very likely that this is the underlying reason why you don’t have the body or life that you work so hard for, so please read it all the way through.⬅️⁣
⁣
Between daily pivots to save your business, an erratic stock market, cabin fever, & trying to homeschool your kids without making them dumber your stress is likely at an all time high.⁣
⁣
But all stress isn’t bad. It triggers a response similar to when Popeye ate his spinach: your heart rate goes up, adrenaline and cortisol spike, sugar gets released into the blood stream for energy, & blood gets shunted away from your organs to your limbs so you can run or fight the present danger.⁣
⁣
This is a hardwired response built into your DNA to keep you alive in case you get attacked by ninjas or a herd of wooly mammoths.⁣
⁣
𝘐𝘵’𝘴 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘢 𝘱𝘳𝘦𝘵𝘵𝘺 𝘤𝘰𝘰𝘭 𝘥𝘦𝘧𝘦𝘯𝘴𝘦 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘴𝘮.⁣
⁣
But if you never turn the volume down, your body ends up with systemic inflammation, making it hard to repair itself.⁣
⁣
𝐀𝐬 𝐚 𝐦𝐚𝐭𝐭𝐞𝐫 𝐨𝐟 𝐟𝐚𝐜𝐭, 𝟗𝟎-𝟗𝟓% 𝐨𝐟 𝐚𝐥𝐥 𝐢𝐥𝐥𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐫𝐞 𝐜𝐚𝐮𝐬𝐞𝐝 𝐨𝐫 𝐰𝐨𝐫𝐬𝐞𝐧𝐞𝐝 𝐛𝐲 𝐜𝐡𝐫𝐨𝐧𝐢𝐜 𝐬𝐭𝐫𝐞𝐬𝐬.⁣
⁣
Your immune function decreases, you’re always tired & in a brain fog. Your sex hormones go in the tank.⁣
⁣
𝘠𝘰𝘶 𝘵𝘶𝘳𝘯 𝘪𝘯𝘵𝘰 𝘢𝘯 𝘢𝘯𝘹𝘪𝘰𝘶𝘴, 𝘸𝘰𝘳𝘳𝘪𝘦𝘥, 𝘪𝘳𝘳𝘪𝘵𝘢𝘣𝘭𝘦 𝘴𝘬𝘪𝘯𝘯𝘺 𝘧𝘢𝘵 𝘱𝘳𝘪𝘤𝘬 𝘵𝘩𝘢𝘵’𝘴 𝘮𝘰𝘳𝘦 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘢 𝘩𝘦𝘢𝘳𝘵 𝘢𝘵𝘵𝘢𝘤𝘬 𝘵𝘩𝘢𝘯 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘨𝘦𝘵 𝘭𝘦𝘢𝘯.⁣
⁣
It’s easy to say, “Don’t worry!” & act as if everything will be all fine & well, but it’s not that easy.⁣
⁣
𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐰𝐡𝐞𝐧 𝐚 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 𝐬𝐭𝐫𝐞𝐬𝐬𝐨𝐫 𝐬𝐡𝐨𝐰𝐬 𝐮𝐩 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐟𝐫𝐨𝐧𝐭 𝐝𝐨𝐨𝐫, 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮’𝐯𝐞 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐝 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐫𝐞𝐬𝐩𝐨𝐧𝐝.⁣
⁣
(Keep reading into the comments)

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