1. Kneeling walkouts.

2. Feet bound walkouts.

3. Kneeling rollouts.

4. Feet bound rollouts.

5. Feet bound bosu rollouts.

6. Improves 'best' coordination.

7. Reduces neck & back pain.

8. Aids blood sugar balance. 

9. Aesthetic posture.

10. Yes, it will suck your tummy in. 

1. Start with movement # 1.

2. Only move to the next movement after a minimum of 3 sessions.

3. When in doubt, ask the coach.

4. Expect a little soreness post workouts.

5. Perform 3 sets of 10 repetitions, three to four days a week. 

6. Rest for 30 seconds between sets. 

7. If you're performing other movements, train rollouts first.

8. Rollouts can be performed before & after aerobic sessions.