Sign In
Menu
Workouts / Сильный кор и пресс
184
Workout

Diagonal chains and core rotation

~54 min.
~648 kcal
⁉️ Comments

Most workouts operate in a single plane — forward and backward or up and down. But the body is built differently: in real movement, muscles work diagonally, linking opposite parts of the body into unified chains. A throw, a strike, a torso rotation while running — all of these are diagonal patterns. If you don't train them specifically, weak links remain in the body that sooner or later make themselves known through pain or injury.

This workout is built around two key goals: activating the deep core stabilizers and teaching the body to transfer force along diagonal muscle chains — from the foot through the pelvis and spine to the shoulder girdle and arms. FISIO functional loops are ideally suited for this kind of work: an unstable base constantly engages the stabilizers, while freedom of movement allows you to work in several planes simultaneously.

  • This workout is suitable for an intermediate level of fitness — basic loop technique should already be mastered.
  • Pay special attention to pelvis control and a neutral spine position in every exercise.
  • Perform rotational movements slowly and mindfully — speed is the enemy of quality here.
  • This workout is beneficial for athletes in team and racket sports, runners, and anyone who wants to strengthen their core functionally rather than in isolation.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training