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Backward Roll to Support Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: Every minute for five minutes, complete five hanging leg raises on rings at the top of a pull-up (false grip, chest to rings).
  • Session 2: Using a band between the rings, every minute for five minutes, complete three ‘quads to band. Begin with chest to rings and ensure elbows don’t extend past 90 degrees when the quads touch the band.
  • Session 3: In five minutes, accumulate ten backwards roll to support on rings using a band between the rings (false grip). Reduce the band size and tension to increase difficulty.
  • Session 4: In five minutes, accumulate ten backwards roll to support using the Ring Thing.
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.