Technique focus0 coaching points
physical · Strength
Anti-Rotation Core Block
Trunk stiffness work that protects the back and improves duel resistance.
Beginner
12 min
All
Setup
Anchor a resistance band at chest height.
Band
Mat
Execution
- 01Pallof press 3x10 each side
- 02Dead bug 3x8 each side
- 03Side plank 3x30 seconds
- 04Bird dog 3x8 each side
Coaching points
- Ribs down, brace before you move
- Slow, controlled tempo
- Breathe through every rep
Progression
Add load and slow the eccentric to five seconds.
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