Rotational Core

Gear Needed

Bodyweight only — no equipment required.

The Session

1. 01Warm-Up

   4 min

   Light jog or bike, then dynamic mobility: leg swings, hip openers, ankle rocks and arm circles. Finish with two build-up efforts at 70% to get the nervous system online.

2. 02Rotational Prep

   5 min

   3 rounds of movement-specific prep for rotational core. Keep reps crisp and rest 45–60 seconds between rounds.