The Red Light Rule & The Core Crusher You’re Not Doing Right | MBP TV

Ever filmed an entire set, crushed your reps, delivered the perfect explanation… only to realize the red light wasn’t on?

Yeah. Been there.

That little red light has taught me something powerful — not just about filming, but about life and training:

Things will go wrong. Plans won’t go perfectly.
But you don’t stop. You reset and keep pushing.

That’s the Mind Body Performance mentality.

Now let’s get into today’s movement breakdown — because this next core exercise is a silent assassin most people butcher without even knowing it.

Exercise Spotlight: Ab Rollouts — The Right Way

Ab rollouts look simple. Kneel, wheel out, wheel back.
But the difference between building a rock-solid core and wrecking your lower back comes down to one detail:

Your Hips.

Most people roll out with just their hands and leave their hips behind, turning the movement into a sloppy shoulder reach.

Wrong.

Do This Instead:

➡️ Bring your hips with you.
Move as one unit — arms, torso, and hips in alignment.

➡️ Go out until your core fires like a sneeze.
Not kidding — you’ll feel that sudden tight brace in your midsection. That’s your stopping point.

➡️ If your lower back starts to arch?
You’ve gone too far. That means the core has checked out, and the spine is taking over. Pull back before that happens.

➡️ On the way up, keep tension.
Don’t return to a vertical kneeling position between reps. Staying slightly forward keeps your core loaded the entire time.

This isn’t about going farther.
It’s about going just far enough — consistently.

Hit the same spot every rep.
Precision over ego. Always.

Want to Make Rollouts Harder?

Don’t stand up between reps.
Stay low. Stay tight. Stay under tension.

Your abs will understand very quickly.

The MBP Mindset Takeaway

Whether it’s a missed red light or a rep that didn’t go as planned:

• Don’t complain

• Don’t quit

• Reset and keep going

Success lives on the other side of repetition, not perfection.

Try ab rollouts with the MBP method in your next session and feel the difference.

See you in the next video —