Roll Up Support: Practical Progressions with the Tower — Ashley Hoffman

Ashley Hoffman presents a focused 10-minute tutorial for clients who struggle with the Roll Up. The lesson centers on using the Tower (bar) as a supportive tool, targeted progressions to increase lumbar articulation, and simple hands-on coaching cues to build functional strength and mobility.

Why clients struggle with the Roll Up

Hoffman identifies two common limitations: a lumbar spine that resists rounding because of its natural lordotic curve, and weak abdominal control. Tight hamstrings, a stiff side body, or restricted segments in the low back can also create a "sticky" zone between the pelvis and the bottom ribs that prevents a smooth, safe Roll Up.

• Tower (cadillac tower or tower attachment)
• A mat and a partner or instructor for hands-on support if available

• Client faces the Tower and places feet against the bar with knees bent. The bent knees reduce hamstring tension and allow more spinal articulation.
• Hands grip outer edges of the bar. Slowly roll down one vertebra at a time, creating space through the lumbar segments.
• At the bottom, use the bar to assist the eccentric phase. The instructor can brace or place a hand for tactile feedback as the client performs the assisted roll up, lifting through the chin and chest while articulating the low back.
• Repetitions: three to five controlled rollbacks/rollups. Maintain a deliberate pace and long lines through the spine.

• From the rolled-down position, perform small pulses—about an inch of movement—bringing the bottom rib toward the mat to probe where motion is limited.

3) Side Stretch for QL and Lateral Mobility

• From a rollback position facing the Tower, scrub the bar with one hand in the middle and place the other hand on top.
• Roll down, lift the opposite arm, bend laterally, and optionally cross the top leg over the bottom leg to intensify the lateral stretch.
• The Tower's pull and a targeted press into the instructor's hand can safely open the quadratus lumborum and lateral chain.
• Reorient the spine, square the hips, and roll up with knees bent or straight as mobility allows.

• Honor the natural lumbar curve—expect that the low back won't fully flatten. Aim for controlled articulation, not forced flattening.
• Use eccentric loading (the bar's pull) to lengthen hamstrings and the low back before strengthening the abdominals concentrically on the way up.
• Hands-on bracing is useful to help a client feel the correct recruitment pattern. Be pragmatic about how many assisted reps a client needs before progressing.

• Begin with three to five repetitions of each supported rollback/roll up sequence.
• Include pulse sets to discover and resolve sticky spinal segments. One to three sets of the side stretch can complement the program.
• Move toward less assistance and straighter legs as the client gains mobility and abdominal control.