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How to do Anti-Rotation Walkout:

• Step 1: 3 Steps Out/3 Steps Back = 1 Repetition.
• Step 2: Use a cable weighted machine or resistance bands for this exercise.
• Step 3: If you do not have access to equipment you will hold a basketball in front of your chest with straight arms and have a partner push the ball. Contract your core to keep the ball stationary, do not let your partner move the ball. Hold for 30 seconds each side.
• Step 4: For the Anti-Rotation Walkout you will interlock your fingers over the cable handle or band. Extend your arms so that there is no bend in your elbows with your hands directly in front of your chest. Slowly walk laterally for 3 steps, and back for 3 steps WHILE KEEPING YOUR HANDS DIRECTLY IN FRONT OF YOUR CHEST. On each step the external resistance will try to pull you out of your neutral position but you must contract your core (especially your obliques, side of the core) to keep your neutral position.

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Muscles Worked

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Details

anti-rotation walkout is a exercise machine exercise that primarily targets the quads ...more