Rotational Power 2

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 Hip Rotation

Reps: 8/side
Rest: 15 sec
Lateral rotation of the sliding leg on the way out and medial rotation on the way back. Keep upper body in upright position and look straight forward.

Flow Out Single Arm Push Up Oblique

Reps: 6/side
Rest: 15 sec
Slide forward with one arm extended reaching for the contralateral corner and the other arm performing a push-up. Contract your abdominal muscles to stabilize your core and maintain a natural curve in your lower back throughout the movement.

Supine_Reciprocal_Hamstring

Reps: 10/leg
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.

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.

Prone Twist

Reps: 15/side
Rest: 2 minutes between rounds
Assume a plank position with your hands outside the narrow edge of the board and your forefeet centered on the pads. Perform a twisting movement by alternately sliding one foot in front of the other.

Rotational Power 2

Description

Backward Lunge Hip Rotation

Backward Lunge Hip Rotation

Flow Out Single Arm Push Up Oblique

Flow Out Single Arm Push Up Oblique

Supine_Reciprocal_Hamstring

Supine_Reciprocal_Hamstring

Prone Pike Rotation

Prone Pike Rotation

Prone Twist

Prone Twist

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