Rotational Power 1

Description

Circuit training, 3 rounds, 2 minutes rest between rounds. Strength program for athletes focusing on rotational power (e.g., tennis, baseball, hockey, rugby, canoeing, martial arts, golf). Targets core muscles, aiding power transfer between upper and lower body. The points of support in all exercises are selected to illustrate high workload. If you need to increase or decrease the workload use the "Principles of adjustment" guide [INSERT LINK]. Always begin with a warm-up, mastering form before gradually increasing speed while maintaining good movement control.
Caution
Due to high workloads near the end range of motion, there's a risk of overexertion. Even for trained athletes, start cautiously and avoid maxing out movement length and speed initially.

Backward Lunge Rotation External Load 1

With or without external load
Reps: 8/leg
Rest: 15 sec
Maintain straight arms extended forward, holding a barbell or kettlebell. Rotate your upper body toward your front leg while sliding backward. Keep your upper body upright.

Prone Pike Rotation

Reps: 6/side
Rest: 15 sec
Assume a prone pike position with your hands outside the narrow edge of the board and your forefeet centered on the pads. Slide backward into a plank position, rotating your upper body to one side. Return to the pike position and repeat the movement, rotating your upper body to the opposite side.

Lateral Crunch Reciprocal

Reps: 8/side
Rest: 15 sec
Lie on the side with the hips outside the narrow edge of the board. Place one hand and forearm on the pads. Perform a maximal forward reach with the hand, concurrently retracting the forearm beneath the body, and returning to the initial position.

Supine reciprocal Hamstring

Reps: 30 sec
Rest: 15 sec
Lie on your back with the hips outside the narrow edge of the board and the heels centered on the pads. Extend one leg at a time with your toes pointing upward, then pull it back towards your body. Maintain pressure on the pads throughout the entire movement.

Mountain Climber

Reps: 30 sec
Rest: 2 min between rounds
Assume a prone plank position with your hands placed outside the narrow edge of the board and your forefeet centered on the pads. Alternately slide your legs back and forth, maintaining a neutral spine. Maintain pressure on the pads throughout the entire movement.

Rotational Power 1

Description

Backward Lunge Rotation External Load 1

Backward Lunge Rotation External Load 1

Prone Pike Rotation

Prone Pike Rotation

Lateral Crunch Reciprocal

Lateral Crunch Reciprocal

Supine reciprocal Hamstring

Supine reciprocal Hamstring

Mountain Climber

Mountain Climber

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