Name: Playbook - Nick Walker - Rotational/Anti-Rotational
Uploaded: 2022-10-31T22:42:45.428Z
Duration: 30 min
Description: Rotational/Anti-Rotational

Candice

Anthony

Definitely one of my go to abs/core workout.

Duke

Needed this today. Feeling a bit lethargic prior to the workout. 👊🏼🙏🏼🙏🏼 💪🏼💪🏼

Workout was great. My form was a bit wobbly 😂

Hate/love this one. Hate for all the right reasons though lol

Eric

Jeffrey

Domenico

This is one of my favorite routines for developing strength and stability and an athletic aesthetic to your core! 🔥 With the use of rotational movements, you will target your obliques/lower abs/intercostal muscles. Anti-Rotational movements are efficient for that stabilization and total burnout of your core! 💥

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Use cables or reassurance bands for this routine! 

1. Standing Rotation to Palof Press — 3 x 10 each side
2. Lateral Plank Row — 3 x 12 each
3. Half Kneeling High to Low Chop — 3 x 12 each
4. Beast Position Vertical Row — 3 x 12 each

- Stand with your hips square facing front of you and hold that position throughout the duration of the reps
- Pull across your body parallel to chest
- Once at midline, press and control weight back in maintaining hips square

Standing Rotation to Palof Press

- Stack ankles, knees, hips, shoulders on top of each other
- Hold body up by pushing up through elbow
- Act against the weight as it tries to pull you inward
- Row/pull and squeeze back, then return to starting position under control

Lateral Plank Row

- Half kneeling position — toe and knee at 90 degrees, engage glute
- Reach up to stretch lat/back
- Pull down to hip pocket and engage core

Half Kneeling High to Low Chop

- Beast Position — on all fours, push up through hands to lift knees slightly above ground 
- Reach overhead and pull down to squeeze your back/core 
- Keep hips square to the ground

Beast Position Vertical Row

Rotational/Anti-Rotational

Ekaterina

Manuel

Christian Atta-Darkwah

Decline Bench Routine

High Intensity Abs

Peter

Colton

Kelvin

At Home Abs

Myles

Fasted cardio with this.  I’m becoming a legend like you haha

Derek

Anywhere Abs

Armond

Tying to get some abs back so hopefully consistency with doing this will bring them back haha

Rotational/Anti-Rotational

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