Anti-Rotation Routine
For runners who twist under load.
Some runners rotate too much through the torso and pelvis as fatigue rises. This routine builds the ability to resist unwanted motion and hold a cleaner line while running.
What This Is For
- Torso twist during the run
- Arms crossing excessively
- Hips drifting side to side
- Lateral hip irritation
- Effort leaking sideways instead of forward
The goal is not stiffness. The goal is controlled rotation.
Routine · 2–3× per week
Dead Bug
3 × 8 each side
Keep ribs down and pelvis quiet.
Pallof Press
3 × 10 each side
Press straight out without letting the torso turn.
Side Plank
2 × 20–30 sec each side
Hold a straight line without collapsing at the waist.
Single-Leg RDL
3 × 8 each side
Keep hips square and move slowly.
Running Cue
Quiet ribs.
Steady hips.
Forward, not sideways.