We cap our rotational series with an exercise that ties it all together: The Throw. Start each version slowly, and increase fluidity and precision:
This version sets the pattern. With each turn, try not to put much bodyweight into the turning foot to maintain a greater core response.
3 sets of 10-12 minimally loaded until the pattern is consistent and sealed, 3X per week. After 2 weeks, add 3 sets of:
This version has you keep the legs stationary as you turn.
3 sets of 10-12 included with The Throw
After 2 weeks add 3 sets of:
Bodyweight should be evenly distributed to both feet.
3 sets of 10-12
