Anti Rotation Core Workout: 3 Day Plan
Intermediate anti-rotation program focusing on resisting twisting forces with unilateral planks, bird dog progressions, and hip stability work.
Routines
Day 1 — Foundations & Bracing
Establish strong bracing and lateral stability with controlled plank and contralateral patterns.
Intermediate
40 mins
167 Kcal
Day 2 — Lateral Chain & Unilateral Control
Progress unilateral stability and anti-rotation endurance.
Intermediate
38 mins
130 Kcal
Day 3 — Dynamic Anti-Rotation
Add dynamic challenges that resist rotation while moving the limbs.
Intermediate
41 mins
174 Kcal
