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Routine/Anti-Rotation.md###Alternate progressions:","lines":[8,44],"size":1209,"outlinks":[{"title":"**Assisted Knee Copenhagen Plank**","target":"https://i.imgur.com/6vOLzTC.jpg","line":5},{"title":"**Knee Copenhagen Plank**","target":"https://i.imgur.com/OeX4Vp8.jpg","line":11},{"title":"**Assisted Copenhagen Plank**","target":"https://i.imgur.com/AnG77AG.jpg","line":16},{"title":"**Copenhagen Plank**","target":"https://i.imgur.com/zym6TYb.jpg","line":22},{"title":"**Copenhagen Plank with Movement**","target":"https://www.youtube.com/watch?v=1NNqUQvMYGc","line":27},{"title":"**Ring Pallof Press**","target":"https://www.youtube.com/watch?v=YSN3rqhYlKU","line":35}],"class_name":"SmartBlock","last_embed":{"hash":"150tgpk","at":1751597079011}}, "smart_blocks:Personal/Areas/Exercise/Recommended Routine/Anti-Rotation.md###Alternate progressions:#Alternate Path 1:": 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