Rotation Performance Care

THIS WEEK'S PERFORMANCE CARE:


Below are my go to exercises for improving rotation capacity.

I recommend that you implement a structured and appropriate strength training routine to complement these exercises.

These exercises are built to complement your hybrid strength/endurance program. **Video links attached to each exercise.

THE CORE:


Side Plank Rotations x 10/side

Tall Kneeling Pall of Press x 10/side

Tall Kneeling Landmine Press x 10/side

KB Windmills x 5/side

FLEXIBILITY/MOBILITY:


T Spine Extension on Foam Roll x 1-2 min up/down spine

T Spine Active Rotation x 10/side

Lat Stretch/Thoracic Extension x 10

Band Assisted T Spine Rotation x 10/side SLOW Side Plank Hip Dips x 10/side

Teapot Walking Lunges x 5/side

Tall Kneeling Cable Resisted Rotations

x 10/side

You're an EMBODIED WARRIOR


If you like these pieces, you'll love The Embodied Warrior.

As with everything, every piece of programming is intentional. 

From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything.

I believe how you do one thing most likely represents the relationship you have with all things.

Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.

If you're interested in joining the program, click here to find out more.

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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.


©2019 by Danielle McGinnis.
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