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Torso rotation

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Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. Elbow superman plank
Minimum reps & sets
  • Reps 4
  • Sets 2
​Target sets & reps
  • Reps 20
  • Sets 3
1. Standing rotation
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

2. Superman plank
Minimum reps & sets
  • Reps 4
  • Sets 2
​Target sets & reps
  • Reps 20
  • Sets 3
2. Exercise name
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

3. T-plank
Minimum reps & sets
  • Reps 15 seconds each side
  • Sets 1
​Target reps & sets
  • Reps 60 seconds each side
  • Sets 3
3. Archer rotation
Minimum reps & sets
  • Reps 10
  • Sets 1
​Target reps & sets
  • Reps 20
  • Sets 3

4. X-plank
Minimum reps & sets
  • Reps 15 seconds each side
  • Sets 1
​Target reps & sets
  • Reps 60 seconds each side
  • Sets 3
4. Floor touch rotation
Minimum reps & sets
  • Reps 10
  • Sets 1
​Target reps & sets
  • Reps 20
  • Sets 3

5. Turkish get up ~25% bodyweight
Minimum reps & sets
  • Reps 1 rep each side
  • Sets 1
​Target reps & sets
  • Reps 5 each side
  • Sets 1
5. Capoeira twist
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target reps & sets
  • Reps 40
  • Sets 1

6. Turkish get up ~37.5% bodyweight
Minimum reps & sets
  • Reps 1 rep each side
  • Sets 1
​Target reps & sets
  • Reps 5 each side
  • Sets 1
6. Capoeira twist
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target reps & sets
  • Reps 40
  • Sets 1

7. Turkish get up 50% bodyweight
Minimum reps & sets
  • Reps 1 rep each side
  • Sets 1
​Target reps & sets
  • Reps 5 each side
  • Sets 1
7. Capoeira twist
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target reps & sets
  • Reps 40
  • Sets 1

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