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Personal/Areas/Exercise/Recommended Routine/Anti-Rotation.md

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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
+### Main progression:
+
+#### [**Banded Pallof Press**](https://www.youtube.com/watch?v=AH_QZLm_0-s)
+
+- These are performed under control with a short pause when your arms are fully extended
+
+### Alternate progressions:
+
+#### Alternate Path 1:
+
+##### [**Assisted Knee Copenhagen Plank**](https://i.imgur.com/6vOLzTC.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Knee Copenhagen Plank**](https://i.imgur.com/OeX4Vp8.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Assisted Copenhagen Plank**](https://i.imgur.com/AnG77AG.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank**](https://i.imgur.com/zym6TYb.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank with Movement**](https://www.youtube.com/watch?v=1NNqUQvMYGc)
+
+- Tuck your free leg to your chest and return to neutral under control.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+#### Alternate Path 2:
+
+##### [**Ring Pallof Press**](https://www.youtube.com/watch?v=YSN3rqhYlKU)
+
+- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.