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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.
Clip coming: pallof press
The session
Same movements every time. The load changes, not the list.
Thoracic rotation
2 × 8 each side
Slow. This is a range drill, not a workout.
Pallof press or band anti-rotation press
3 × 10 each side
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.