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Dynamic Front-Plank-to-Side-Plank Rotation Drill

AdvancedStrengthTier T3

You start in a forearm plank with your body in a straight line. You turn onto your right side into a side plank without letting your hips drop. Then you turn back and repeat.

Targets: Spine Chain (Full Spine)
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Complete Level 1 OR Level 2 OR Level 3 of Core Drills depending on ability; Level 2 adds a held leg or arm lift within each plank position (5 seconds) and Level 3 adds a paired arm-and-leg lift in front plank (3 seconds) and small leg circles in side plank (5 seconds). Hold for 6 seconds in each position, and repeat the sequence, alternating which side is turned onto.
  • Turn to the left side the same way: return your right forearm to the floor, make your left forearm the support, and reach your right arm up.
  1. A woman holding a forearm plank face-down on grass, body in a straight line from head to heels, forearms parallel on the ground.

    Step 1 of 4

    Start in a front plank on your forearms, elbows under your shoulders, body in a straight line from head to heels.

  2. The same woman mid-turn, torso rotating from face-down toward the right side, the right forearm taking her weight while her hips stay lifted clear of the grass.

    Step 2 of 4

    Turn onto your right side into side plank, without letting your hips drop to the ground.

  3. The same woman holding a side plank on her right forearm and the outer edge of her right foot, body in a straight line from shoulder to foot, left arm reaching straight up.

    Step 3 of 4

    Finish the turn in side plank on your right forearm and foot, body in a straight line, and hold.

  4. A woman holding a forearm plank face-down on grass, body in a straight line from head to heels, forearms parallel on the ground.

    Step 4 of 4

    Start in a front plank on your forearms, elbows under your shoulders, body in a straight line from head to heels.

Breathing

  • Breathe normally; GAA 15's Core Drills teaching points give no breathing instruction for the turn or either held position.

Safety Information

It is important to use proper technique during all of the exercises in the warm-up; the hip-level, straight-line positions are not a substitute for supervised coaching of technique. Prior to matches only the running exercises (Parts A and F) should or may be performed; Core Drills is Part B of the full training-session warm-up. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.