Foam Roller Rollouts
Use these two exercises as a progression from the ab wheel. The videos don't do them justice. You've got to try them to understand it.
Keep these in a low to moderate rep range, multiple sets of 5-8 reps. Going high rep on them can make the low back kick in. But you've been warned: This will leave even veteran lifters shaking like a leaf on a tree.
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Tip: The Leaning Lunge
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
Thib's 35 Minutes to Hardcore Muscle
Use different force curves and the principles of high-threshold hypertrophy to gain serious muscle with only three workouts per week.
Tip: Half Sit-Up Press
Hit your chest and abs at the same time with this tough exercise.
3 Tape Measures of Progress
Dan John wants to know if you're making progress. It seems the answer should be simple, but is it? Fortunately, the big guy offers up 3 unorthodox ways to gauge your answer. (Wait until you read about the "pencil test".)