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Tidal Surge

Improves rotational strength and endurance

Core & AbsBeginnerStrengthRotation

At a glance

Muscles workedPrimary: Obliques. Secondary: core, lower back
Muscle groupCore & Abs
DifficultyBeginner
TypeStrength · Rotation
Sets & reps4 sets × 10 each side
Estimated calories burned~50 kcal
EquipmentNone needed

How to do it

  1. Step 1: Start in a side plank position with your feet stacked and your hands under your shoulders.
  2. Step 2: Engage your core and rotate your torso to the top, keeping your arms and legs straight.
  3. Step 3: Rotate your torso to the bottom, keeping your arms and legs straight.
  4. Step 4: Continue alternating rotations for the specified number of reps.
  5. Step 5: Rest for 60-90 seconds between sets.
  6. Step 6: Focus on using your obliques to generate the rotation, rather than just your arms and legs.
  7. Step 7: Avoid letting your hips sag or your back arch during the exercise.

Coaching tips

Benefits

Improves rotational strength and endurance

Common mistakes

Letting the hips sag or not engaging the core

Make it harder

Increase the number of reps or add weight

Make it easier

Decrease the number of reps or use a slower tempo

Breathing

Exhale during the rotation, inhale during the return

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Straight Arm Knee Tuck with 2 Benches

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.