Anti-Rotation Core

Establish strong bracing and lateral stability with controlled plank and contralateral patterns.

1. Side Plank

   3 sets

   1 reps

   60s rest

2. Bird Dog

   3 sets

   12 reps

   60s rest

3. Dead Bug

   3 sets

   12 reps

   60s rest

4. Front Plank with Arm Lift

   3 sets

   10 reps

   60s rest

5. Shoulder Tap

   3 sets

   20 reps

   60s rest

6. Glute Bridge March

   3 sets

   16 reps

   60s rest

7. Hollow Hold

   3 sets

   1 reps

   60s rest

Progress unilateral stability and anti-rotation endurance.

1. Side Bridge Hip Abduction

   3 sets

   12 reps

   60s rest

2. Side Plank Leg Lift

   3 sets

   10 reps

   60s rest

3. One Arm Front Plank

   3 sets

   1 reps

   60s rest

4. Bear Plank

   3 sets

   1 reps

   60s rest

5. Straight Leg Dead Bug

   3 sets

   10 reps

   60s rest

6. Single Straight Leg Glute Bridge Hold

   3 sets

   1 reps

   60s rest

7. Superman

   3 sets

   1 reps

   60s rest

Add dynamic challenges that resist rotation while moving the limbs.

1. Bear Plank Kickback

   3 sets

   12 reps

   60s rest

2. Front Plank Toe Tap

   3 sets

   20 reps

   60s rest

3. Plank arm lifts

   3 sets

   12 reps

   60s rest

4. Front Plank with Arm and Leg Lift

   3 sets

   8 reps

   75s rest

5. Spider Plank

   3 sets

   16 reps

   60s rest

6. Bird Dog Plank

   3 sets

   12 reps

   60s rest

7. Side Bridge with Straight Legs

   3 sets

   1 reps

   60s rest