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Standing Rotation

Stand sideways to a cable or resistance band with your feet hip-width apart and hold the cable/band handle. Engage your abs to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your lower back.

Exhale and slowly rotate your torso away from the cable/band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement.

Inhale and rotate back to starting position. Repeat.

Variation: Repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.

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When I was interning as a strength and conditioning coach for an University, the head strength and conditioning coach had teams do this workout, I decided to give it a try during break and it has its perks 😀 easy as well!



[…] Chape Personal Trainer I have David to thank for my recent body transition this year. He’s an awesome trainer and a great friend🙂 So I stalk this blog for new things to try. […]