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

https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension

Main progression:

Banded Pallof Press

• These are performed under control with a short pause when your arms are fully extended

Alternate progressions:

Alternate Path 1:

Assisted Knee Copenhagen Plank

• 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

• Don't let the hips sag.
• Can be performed on your hand instead of elbow.

Assisted Copenhagen Plank

• 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

• Don't let the hips sag.
• Can be performed on your hand instead of elbow.

Copenhagen Plank with Movement

• 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

• You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.