🖐️ DAY 16: The Anti-Rotation Test (Plank Shoulder Taps)

Hey Ageless Runners! Yesterday we moved our legs; today we move our arms. This is one of the best moves to test if your "sturdy central link" is actually holding firm.

In the realm of fitness, the core's job is often anti-rotation—stopping your body from twisting when it shouldn't. This is vital for protecting your spine and keeping your running stride efficient.

✅ TODAY'S MISSION: Day 16

The Move: Plank Shoulder Taps.
Action: Start in a high plank (hands under shoulders). Slowly lift your right hand and tap your left shoulder, then return it. Switch sides.
Goal: 12 total taps.
Sets: 3 sets.
The Rule: Do NOT let your hips rock side-to-side. They should stay parallel to the floor.

🛡️ Beginner Modifications

Knee Plank: Perform the taps from your knees to reduce the load on your core while you focus on staying still.
Wide Feet: The wider your feet are, the more stable you will be. As you get stronger, bring your feet closer together.
Hand Only Lift: If tapping the shoulder makes you tip, just lift your hand one inch off the ground for a second and put it back.

💡 Why This Matters

Injury Prevention: Trains the muscles that support the spine to resist twisting forces that cause back pain.
Athletic Performance: Keeps your torso stable so all your energy goes into moving forward, not swaying side-to-side.

Drop a "ROCK SOLID" in the comments once you’ve finished your taps! 👇

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