Dr. Andy Galpin

Then we have extension.

So these are your supermans.

You're laying on your stomach and you're lifting your quads and your stomach and your ribs up in the air and you're flying like Superman through the air.

Back extensions, reverse hyperextensions, straight bridges, Swiss ball bridges, Swiss ball reverse crunches, like there's reverse extensions rather, like all kinds of variations.

of this stuff.

The anti version would be things like the Paul off hold.

So again, you're kind of going up there and you're holding that position, the prone plank.

So remember supine and prone.

So now you're in the opposite position, you're up and holding, could do it with suspension as well and so forth.

And then finally, the rotation exercises, more advanced versions like windshield wipers or Russian twists.

so on and so forth.

The anti versions of this would be again, various Paul off holds or supine laying Paul off holds and so on and so forth.

If again, you're all at all, like what was that specific exercise?

None of these are special.

So you could Google anti-rotation movement, pick the ones you like the most, play with different ones.

I actually use a large, large, large variety of these.

My favorite rotation exercise currently is imagine having a cable.

And that cable is set up at about, you know, you kind of mid rib range.

And then I spread my feet out really, really, really wide.

and I have a bar or a rope on the cable.