When hockey star Hilary Knight made her Olympic debut in 2010, she thought she was in peak physical shape. Now, she laughs at the thought.
"I got really serious about training after the Vancouver Olympics," said Knight, 28. "Not that I wasn't serious before, but I just brought it to a whole new level. All of us did. Our [Sochi] strength coach, Mike Boyle, was like, 'You guys are great but, you know, you could be up here. Let's get you here. Let's commit and be consistent and work harder.'
"So we did. And we were phenomenal in Sochi. Our strength and conditioning aspect was incredible."
In Sochi, the U.S. lost to Canada in the gold-medal game just as it did in Vancouver -- but at least in Russia, the U.S. forced its archrival to make up a 2-0 deficit and win in overtime.
"It just goes to show: You can always push yourself further than you think," Knight said.
Now, during the last summer offseason before the Olympics in Pyeongchang, South Korea, Knight is pushing her fitness again. This move is one of her staples. Here, Knight shows you the way.
The move: Ab wheel roll-outs
How to do it: Get on your knees and hold an ab wheel. Roll it away from your body, then pull it back in by flexing your abs and glutes. If you want to challenge yourself, go further out every time. Just remember, your body has a limit, so be mindful not to go too far because then you won't be able to pull yourself back in.
When I do it: Twice a week.
Why I do it: It activates your posterior chain (the muscles in the back of your body from your legs all the way up to your shoulders). But sometimes I joke that we're getting our beach body with these because you really have to engage your core to pull the thing back in.
Why it's so killer: Because you really feel it! If you don't, you're not doing it right.