{"id":"1f6f12c8-0cdd-4de6-a985-b424c1e8e08c","title":"Anti-Rotation Core","icon":"🛡️","parent_id":null,"author":{"name":"CoreCommander","initials":"C"},"category":{"id":"4d2bccde-dcfc-48f8-8b40-5a66c226c2bb","name":"Core","path":["Workouts","Core"]},"description":{"markdown":"Train your core to _resist_ movement, which is its real job, for _3 rounds_. You'll need a resistance band anchored at chest height, or a cable machine.","html":"

Train your core to resist movement, which is its real job, for 3 rounds.

You'll need a resistance band anchored at chest height, or a cable machine.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":130,"total_duration_in_seconds":390,"steps_count":6,"updated_at":"2026-05-06T09:38:39.393Z","favourites_count":4,"forks_count":0,"favourited":false,"steps":[{"id":"efcf9262-1526-4bcb-a794-cdbb7a27fbd9","number":1,"title":"Pallof press, left side","description":{"markdown":"**10 reps.** Stand side-on to the anchor, press the band straight out from your chest and don't let it pull you round.","html":"

10 reps. Stand side-on to the anchor, press the band straight out from your chest and don't let it pull you round.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"413c207a-8634-41fa-9ff7-fdaca9a7fad1","number":2,"title":"Pallof press, right side","description":{"markdown":"**10 reps.**","html":"

10 reps.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"4f7f7665-d1fc-44b9-83cf-1263e8d430c7","number":3,"title":"Bird dog","description":{"markdown":"**10 reps each side.** On all fours, reach opposite arm and leg long, hold for 2 seconds and keep your hips level.","html":"

10 reps each side. On all fours, reach opposite arm and leg long, hold for 2 seconds and keep your hips level.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"e44521b0-d85b-4889-85ee-c6c681f226c1","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"e3a106af-03fb-4e5d-bd4c-d60edbba4b2d","number":5,"title":"Plank shoulder taps","description":{"markdown":"Wide feet, tap each shoulder slowly without your hips rocking.","html":"

Wide feet, tap each shoulder slowly without your hips rocking.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"8dd90d21-075e-43d3-957c-58e72f902802","number":6,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete