Mastery 3 · Obliques & Rotation

Obliques · Rotation control — 4 movements, ~20 min, mat only
✅ Every demo vision-verified · ATHENA
🎯 4 movements · 30s between moves · 90s between rounds · 3 rounds
Mastery rule: the SAME movements every week. Improve one variable at a time (more reps → slower tempo → deeper range → less rest) before moving on.
1

Hip Dips

Obliques · Side core
Hip Dips
3 × 10 / side
From a forearm plank, dip the hips side to side — direct oblique work without rotation.
  1. Forearm plank, body straight
  2. Dip the hip toward the floor, then the other way
  3. Keep the shoulders square, no twisting
Mastery ladder: Deep, controlled dips. 10 slow dips/side = oblique mastery.
Progress it: Harder: slower tempo or feet elevated.
2

Supine Windshield Wipers

Obliques · Thoracic mobility
Supine Windshield Wipers
3 × 10 / side
Rotates the torso through full range — mobility + oblique control in one.
  1. Lying, arms out, legs at 90°
  2. Lower legs to one side, keep shoulders down
  3. Sweep across slowly, no momentum
Mastery ladder: Keep both shoulders on the floor as you sweep — that's the mastery signal.
Progress it: Harder: straighter legs or slower sweep.
3

Vertical Leg Crunches

Lower abs · Rectus
Vertical Leg Crunches
3 × 12
Legs straight up, curl the hips toward the ceiling — lower-ab emphasis.
  1. Lying, legs vertical, lower back down
  2. Curl the hips up, don't yank the neck
  3. Lower under control
Mastery ladder: Full hip curl + slow lowering every rep. 12×3 clean = lower-abs mastery.
Progress it: Harder: slower lowering or a pause at the top.
4

Scissor Kicks

Lower abs · Hip flexors
Scissor Kicks
3 × 20 (10/side)
Alternating leg raises that light up the lower abs and hip flexors.
  1. Lying, hands under hips, lower back down
  2. Alternate kicking legs up and down
  3. Keep the legs long and controlled
Mastery ladder: Steady rhythm, low back glued. 20 controlled = lower-ab endurance mastery.
Progress it: Harder: slower kicks or lower the legs toward the floor.