Workout of the Week: Get Twisted

Challenging workout to enhance rotational mobility and strength for everyday performance and injury prevention.

Learn to Turn

Resilience is the ability to effectively manage and eventually recover from stress.

Physical resilience is our body’s ability to sustain performance despite resistance. Physically, our bodies must be able to adapt and function in dynamic environments. Injury prevention is imperative for physical resilience as optimal performance is not possible when injured.

Strength, endurance, and mobility are all essential components of physical resilience. We need to be able to manage a load. We need to be able to effectively function for extended periods of time. We need to be able to move our body in any range of motion.

Without the three trainable attributes of strength, endurance, and mobility working harmoniously, we are a liability. We are as strong and functional as our weakest link. Injury risk is high if you’re unable to manage a load over a large distance while your body is asked to perform unique movements.

Something that is often overlooked in the gym is rotational movement patterns.

Think about it, all the common compound movements are vertical.

Maximal strength is derived from spinal stability. Proper posture is needed for big lifts. Fixed machines are just that - fixed. Most exercise while keeping the neck and back aligned throughout.

The spine needs strength, stability, AND mobility.

Consider the powerlifter who throws his back out bending down to tie his shoes or the cyclist who strains a muscle when putting down her child.

We don’t just bend up and down, we twist and rotate in every direction.

Life demands regularly turning our neck and trunk, but we rarely train it.

Functional fitness embodies competency across domains.

Strong, fit, and flexible - physically resilient.

If you’re really strong but struggle to walk up a flight of stairs, you’re limited. If you’re a marathon runner but can’t lift your body weight, you’re one-dimensional. If you’re too stiff to cover all ranges of motion for any reason, you’re at risk.

All are liabilities.

Life is unpredictable. Your vulnerabilities are going to be tested.

Today’s workout emphasizes rotational movement patterns with and without resistance.

I would bet most have never done a circuit like this before.

Balance, mobility, endurance, and strength will be challenged.

Are you training your weakest links?

Is your body prepared for life’s unknowns?

Only one way to find out - test yourself.

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Get Twisted