Core
Ab wheel
From the plank to the one-arm standing rollout: anti-extension.
- Steps
- 9
- Levels
- N2–N10
- The goal
- Standing
- Crosses with
- Handstand · Elbow lever
Before you start
The 25 s plank and the 60 s plank are two different levels: they are two steps.
On rings, the rollout counts the same as the wheel.
The main path
RUE-1Level 2
Plank
On the forearms, body straight, pelvis tucked under.
- Achievement
- 25 s
- Mastery
- 3 × 30 s
RUE-2Level 3
Long plank
The same plank, held longer.
- To start
- Plank: 30 s
- Achievement
- 60 s
- Mastery
- 3 × 60 s
RUE-3Level 4
One-arm plank
Supported on one arm and the opposite leg.
- To start
- Long plank: 60 s
- Achievement
- 3 s
- Mastery
- 3 × 30 s per side
More about this step
If it won't come today
- With the feet wider apart.
RUE-4Level 5
Kneeling
The rollout from the knees, full range. On rings it counts the same.
- To start
- One-arm plank: 15 s
- Achievement
- 1 rep
- Mastery
- 3 × 8 reps
RUE-5Level 6
Standing to a wall
Standing, with a ramp or a wall cutting the range short.
- To start
- Kneeling: 3 × 5 reps
- Achievement
- 1 rep
- Mastery
- 3 × 5 reps
More about this step
If it won't come today
- The stop closer in.
RUE-6Level 7
Standing negative
From standing, lower to full extension and come back from the knees.
- To start
- Standing to a wall: 3 × 5 reps
- Achievement
- 1 negative of ≥5 s
- Mastery
- 3 × 3 negatives of ≥7 s
More about this step
If it won't come today
RUE-7Level 8The goal
Standing
From standing, the full rollout out and back.
- To start
- Standing negative: 3 × 3 negatives of ≥7 s
- Achievement
- 1 rep
- Mastery
- 3 × 5 reps
More about this step
If it won't come today
Weighted
One arm
RUE-U1Level 10
One arm
The standing rollout with one arm.
- To start
- Standing +12%: 3 × 3 reps with +12% BW
- Achievement
- 1 rep
- Mastery
- 3 × 1 rep per side
More about this step
If it won't come today
Training it
Reference, not a prescription.
How it's trained
Short range first, then full
The wheel goes from the 25 s plank to the one-arm standing rollout. Before the full standing rollout, the range is shortened with a wall, and the usual is 3 sets of 8 to 12.
Prepare the body
Pelvis tucked and a back that does not arch
This path’s plank is done with the pelvis tucked under, as if tucking the tailbone, which is the position the wheel asks for when extending. Before the wheel, the goal is a 30 s plank.
When to stop
The lower back sags or hurts
If the lower back sags or hurts as you extend, the range is shortened with a closer stop, the wall or a ramp, until the abs hold the position.
Pain that gets worse
Discomfort up to 2 or 3 out of 10 can be tolerated if it does not get worse during the session, afterwards or the next day. If it goes past that or gets worse, stop for the day.
How to read it
Every step has three marks. “To start” is what you want to have before training it, measured on the previous step or on another progression. The achievement is the first clean one, and mastery is repeating it within a single workout: “3 × 8 reps” means three sets of eight in one session.
Levels run from N0 to N16: N1 to N4 beginner, N5 to N8 intermediate, N9 to N12 advanced and N13 to N16 elite; N0 covers the steps before that.
Added weight and assistance are written as a percentage of bodyweight (BW): +18% BW is 12.5 kg if you weigh 72 kg. “Per side” means the numbers apply to each side.
When two steps sit together —“one of the two”— either one counts: whichever you do opens what comes next.
How a Core step is counted: Full range, no momentum. On planks, body straight and pelvis tucked under; on hanging raises, no swing. Added weight is everything you add, as % of your bodyweight: ankle weights count as a pair.
Myosin keeps track
Here's the sequence. In the app, each step ticks itself when you finish the workout that meets it: the achievement the first time, mastery when you repeat it. And when you master a step from your routine and the next one is a different exercise, it offers to swap it in.
