Torso rotation |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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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.
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.
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1. Elbow superman plank
Minimum reps & sets
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1. Standing rotation
Minimum reps & sets
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2. Superman plank
Minimum reps & sets
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2. Exercise name
Minimum reps & sets
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3. T-plank
Minimum reps & sets
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3. Archer rotation
Minimum reps & sets
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4. X-plank
Minimum reps & sets
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4. Floor touch rotation
Minimum reps & sets
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5. Turkish get up ~25% bodyweight
Minimum reps & sets
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5. Capoeira twist
Minimum reps & sets
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6. Turkish get up ~37.5% bodyweight
Minimum reps & sets
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6. Capoeira twist
Minimum reps & sets
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7. Turkish get up 50% bodyweight
Minimum reps & sets
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7. Capoeira twist
Minimum reps & sets
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