Unilateral Anti-Rotation

Today’s WOD  Unilateral Anti-Rotation The core has been defined as a box with the diaphragm on the top, the muscles of the pelvic floor and hips on the bottom, the abdominals in the front and the spinal erectors  and gluteals on the back. For a basic definition, core stability is the ability to lock the core/torso/pelvis in a specific, preferably neutral position and maintain that alignment while resisting movement/motion imposed by the extremities. Since the abs are designed to resist segmental spinal motion, we’re going to have to train them accordingly. This can be done with a simple progression using arms, legs, base of support, and lever arm length. There’s been an entire generation of personal trainers and strength coaches who’ve forgotten what stability means, because it certainly isn’t standing on one foot on a Bosu while pulling an elastic. Stability means “resistant to change,” or in this context, anti-flexion, anti-extension, and anti-rotation.   SWOD DB Push Press x 6-8 reps 45 sec Rest KB Windmill x 5 45 sec Rest 1 Arm Ring Row x 6-8 3 Rounds [caption id="attachment_1065" align="alignnone" width="300"]Unilateral Anti-Rotation. CrossFit Tidal Wave Taylor Swings[/caption] Unilateral Anti-Rotation. CrossFit Tidal Wave Unilateral Anti-Rotation. CrossFit Tidal Wave WOD 5 renegade rows (45/25) 10 Burpees 15 Russian KB Swings (70/44)]]>

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