Strength Training

Core plan

Anti-rotation and stability work for functional strength.

Warmup

  • Dead bugs x20
  • Bird dogs x20
  • Plank holds 3 x 30s

Workout flow

  1. Anti-extension
  2. Anti-rotation
  3. Anti-lateral flexion
  4. Dynamic stability

Estimated duration: 45 minutes

Cooldown / Stretching

  • Cat-cow x15
  • Child's pose 60s
  • Spinal twists

Exercises

Weighted Plank

core, shoulders • Weight plate

Weighted Plank image

Steps:

  • Forearm plank position
  • Plate on upper back
  • Maintain neutral spine
  • Breathe normally
Beginner 3 x 30s
Intermediate 3 x 45s
Advanced 4 x 60s
Pro 4 x 90s

Notes: No sagging hips.

Pallof Press

core, obliques • Cable machine or band

Pallof Press image

Steps:

  • Stand perpendicular to anchor
  • Press hands straight out
  • Resist rotation
  • Return to chest
Beginner 3 x 10 each side
Intermediate 3 x 12 each side
Advanced 4 x 12 each side
Pro 4 x 15 each side

Notes: Core anti-rotation essential.