Core Triplet with Antranik (Rollouts, Pallof Press and Reverse Hyperextensions)

submitted by Antranik on 10/08/18 1

The end of the r/bodyweightfitness recommended routine has a core triplet which consists of ring rollouts (or ab wheel rollouts, anti-extension for the abs), banded pallof press (anti-rotation for the obliques) and reverse hyperextensions (extension for the glutes/back/posterior chain). This is a follow along video for those exercises. 00:00 - 00:20 Intro 00:20 - 01:20 Forearm Plank 01:40 - 02:30 Ring Rollouts Explanation 02:30 - 03:20 Ring Rollouts, 8 reps 03:25 - 04:00 Pallof Press Explanation (35secs rest) 04:00 - 06:00 Pallof Press, 8 reps (both sides) 06:00 - 07:00 Reverse Hyperextensions Explanation (1min rest) 07:00 - 08:00 Reverse Hypers, 8 reps 08:00 - 09:00 Outro/Explanation to do these 2 more times. ⭐ Programs! ► Easy Hamstrings: antranik.org/register/hamstrings ► Hypertrophy routine: antranik.org/get-hypertrophy-routine/ ► Rings-oriented training routine: antranik.org/get-rings-routine/ ► Slackline program: antranik.org/slackline/ 💛 Follow me at: ► Instagram: instagram.com/antranikdotorg ► Facebook: facebook.com/antranik.org ► Mailing List: eepurl.com/ug8Sn ⭐ Patreon: patreon.com/antranik ⭐ I Use a Foam Roller Daily for Self-Massage! ► How I use it: antranik.org/foam-roller-exercises/ ► Which one to buy: antranik.org/foam-roller-guide/ ⭐ I also use a Lacrosse Ball for Self-Massage! ► Lacrosse Ball Guide: antranik.org/lacrosse-ball/ ⭐ The BEST Bodyweight Training Book: ► Overcoming Gravity 2: amzn.to/2yOzFLy

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