Exercise

Roll Overs Into V Sits

Also works: Quadriceps, Glutes, Hamstrings

How to do it

1. Lie on your back with legs straight together and arms overhead; brace your core and press your lower back gently into the floor.
2. Lift legs to 90°, posteriorly tilt the pelvis, and articulate the spine off the floor to roll the legs overhead, keeping weight on upper back/shoulders and the neck relaxed.
3. Stop where you can control the position without cervical pressure, legs long and together.
4. Sweep the arms forward and begin a controlled reverse roll, segmenting the spine back down as you unfold the legs.
5. Hinge at the hips to sit up and balance on your sit bones in a V-sit, torso and legs about 45–60 degrees, arms reaching toward toes, chest lifted.
6. Pause briefly with abs braced, then tuck the pelvis and round the spine to roll back with control.
7. Exhale as you rise to the V-sit; inhale as you roll back. Move smoothly and do not let the heels slam to the floor.

In FYL you log the Roll Overs Into V Sits as bodyweight reps — every set counts toward your volume, PRs and XP.