Placing your knees on a mat or padding is highly recommended when exercising with the Extreme Ab & Arm Wheel.
The Extreme Ab & Arm Wheel is a multi - purpose exercising device with exercises designed to work various muscle sets at your pace.
If you have any question concerning the device or the exercises explained above, please don't hesitate to contact us. To place an order for your own Extreme Ab & Arm Wheel, please contract us on our website, email: XtremeAbArmWheel@aol.com or phone: 814-251-4800.
Traditional Horizontal Position
Side (Neutral) Grip
Vertical (Neutral) Grip Position
It is believed that by selecting neutral grip positions, either side or vertical, that you will benefit from a variation in emphasis and effect on your abs, arms, back, chest, and shoulder muscles.
During roll out and return, handle end will remain parallel to floor.
With inner palm resting around the outer bend. During roll out and return handle ends will remain parallel to floor.
Start roll out with handle ends parallel, but at end of roll out, handle ends will be pointed, upwards, towards ceiling.
The ability to stop the roll out of The Extreme Ab & Arm Wheel is a unique feature of this device and affords the user a measure of comfort and control over the distance the wheel actually rolls out until the user has developed sufficient core strength and the capability to perform full Roll Outs. Grab handles in either the traditional or side handle position. Simply tilt wrists so handle ends are up off the floor, slightly crunch your abdominal muscles and roll forward to a distance you are comfortable with. To Roll Stop, simply tilt wrists downward so handle ends make firm contact with floor. Raise handle ends off floor and always crunch to starting position. Always crunch your abs back to starting position. If you elect the vertical position, you must position your palms closer to the bend of the bar in order to perform Roll Stops from the vertical grip position.
With elbows close to your rib cage, slowly lower your body down towards the Extreme Ab & Arm Wheel, stopping your descent approx. 2 inches above the wheel itself. Slowly push up to starting position. Keeping elbows close to body perform 5 repetitions. Rest for 30 to 60 between sets. Work your way up to performing 4 sets of Close Grip Push Up, 5 repetitions each.
Plank Core Strengtheners Using Roll Stop:
From a kneeling position, select a grip position that will allow you to perform Roll Stops. Lower your chin towards chest, and slightly crunch your abdominal muscles without excessively arching your back. Tilt wrists until handle ends are off floor and roll the Extreme Ab & Arm Wheel forward 6 inches and stop your roll by simply tilting handle ends to floor. Contract abdominal muscles and hold for 5 seconds. Lift handle ends up off the floor and roll forward 6 more inches. Contract abdominal muscles and hold for 5 seconds. Crunch back to starting position and repeat for 2 more repetitions of Plank Core Strengtheners using Roll Stop.
Advanced Plank Movements Using Roll Stop:
From kneeling position, and a grip selection that allows Roll Stop. Lower your chin towards chest and press handles ends to floor for Roll Stop. Raise your knees off the floor and extend your legs. You should be on the ball of your feet but in an extended Plank position up off of the floor. Contract abdominal muscles and hold for 5 to 10 seconds, gently return knees to floor and rest for 5 seconds. Repeat this movement 3 times.
Core Lifts and Quad Exercises:
From a kneeling position, select a grip position and press handle ends towards floor for Roll Stop. Contract abdominal muscles and lift knees off the floor about 5 inches, by raising up on the ball of your feet. Hold for 5 seconds and gently lower knees back to floor. Perform 5 sets of Core Lifts. For more Quad emphasis, raise and gently lower knees for 20 or more reps, without pausing at top of lift. Perform 3 sets of 20 reps, with 30 to 60 seconds of rest between sets.
From a kneeling position, select a grip position. Make sure your thighs and quads are perpendicular to your lower leg and calf muscles. Do not sit back on your calf muscles. Lower your chin towards chest and slightly crunch your abdominal muscles without excessively arching your back. Tilt handle ends off floor and perform partial Roll Outs until your arms are at a 120 to 140 degree angle to the trunk of your body. Crunch your abdominal muscles as you return to the starting position. Perform 3 sets of 10 partial Roll Outs, with 20 to 30 seconds of rest in between sets. As strength and comfort improves, increase your repetitions between sets.
From a kneeling position, select a grip position. Lower your chin towards your chest. Make sure your thighs and quads are perpendicular to your lower leg. Do not sit back on your calf muscles. With abdominal muscles slightly crunched, tilt wrists until handle ends are parallel to floor. Perform full Roll Out and crunch your stomach muscles as you return to the starting position. *With vertical grip selection, handle ends will point upwards, towards ceiling, at end of Roll Out. Perform 3 sets of 10 full Roll Outs, with 30 seconds of rest in between sets. As strength and comfort improves, increase your repetitions between sets.
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Tri-Cep Dips Using the Side (Neutral) Grip:
In a seated position on the floor, with knees bent and the extreme ab and arm wheel behind you (handle ends facing your back), position the wheel of the extreme ab and arm wheel 1 to 2 inches away from your bottom. Grab the handles of the extreme ab and arm wheel using the side (neutral) grip position and press down firmly on handles to engage roll stop. Perform tri-cep dips, raising your bottom up off the floor and gentlly lowering yourself to within a half inch of the floor. Repeat for 10 repetitions, rest 30 - 45 seconds between sets, for a total of 3 sets.
To ORDER your own Extreme Ab & Arm Wheel, click BUY NOW below!
Heavy Duty Construction/Superior Performance:
-16 gauge steel tubing construction
-Solid Polyurethane wheel with 500lb. weight capacity
-Durablend foam grips
-Heavy duty shaft collar
-Heavy duty tube inserts
-4lbs.(1.814kg) effective weight
U.S. Patented Design - Made in the U.S.A
Patent No: US D679,347 S and US D679,348 S