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For women / Intermediate / Core

Twist Control

Stronger core control with rotation and side-body strengthening.

Standing Arm RotationsExercise demonstration

Technique cues

  1. Raise your arms shoulder height to your sides
  2. Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
  3. This movement increases blood flow to the upper body and supports wrist mobility

16 movements

8 min active / ~12 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Trunk Circles Left
  3. Technique for Trunk Circles Right
  4. Technique for Waist Pinchers Left
  5. Technique for Waist Pinchers Right
  6. Technique for Seated Cross Toe Touches
  7. Technique for Angled Crunch
  8. Technique for Single Leg Crunch
  9. Technique for Lying Toe Touches
  10. Technique for Lateral Knee Drops
  11. Technique for Seated Core Reach Back
  12. Technique for Crab Reach
  13. Technique for Wide Toe Touches
  14. Technique for Lying Spinal Twist Stretch Left
  15. Technique for Lying Spinal Twist Stretch Right
  16. Technique for Knee Rolls

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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