Free guides
Rotation and anti-rotation
Reaching into the back seat, and catching yourself when a foot slips.
- Length
- 4 weeks
- Sessions
- 2-3 a week
- Each
- 15 min
- Improves
- Not screened yet
Most people stop turning through the mid-back and start turning their whole body instead. The reflex that saves you in a stumble gets slower with it.
The session
Same movements every time. The load changes, not the list.
Resistance band hold or pallof press
3 × 20s each side
The band wants to turn you. The whole exercise is not letting it.
Triangle pose
2 × 30s each side
Slow. This is a range drill, not a workout.
Suitcase carry
2 × 20 yards each side
Plank
2 × till failure
Four weeks
- 01Week 1: range first. Do the rotations daily if you can.
- 02Week 2: add band tension to the Pallof press.
- 03Week 3: go heavier on the suitcase carry.
- 04Week 4: consolidate.