Side planks are already a staple of smart training. Add rotation, and you supercharge the movement with anti-rotational tension, shoulder control, and oblique firepower.
In Challenge #96, complete 100 total side plank rotations, split evenly across both sides. This is not about speed it’s about slow, precise movement that creates deep muscular engagement and control.
“Rotational stability isn’t just for athletes it’s the glue that holds strong movement together.” — RB100.Fitness
Challenge Format
- Reps: 100 total (50 per side)
- Equipment: Bodyweight (mat recommended)
- Movement Standard:
- Begin in a full side plank (on forearm or hand)
- Reach top arm under and behind torso (rotation)
- Return to full extension
- Pause briefly at each position for control
Suggested Set Options
- 5 × 10 per side
- 10 × 5 per side
- EMOM: 10 reps per minute alternating sides
- Unbroken set: 50 per side for max challenge
Track form quality and rest time in the RB100 Tracker.
Why It Works
Side plank rotations build core strength in the planes where you’re weakest resisting twist and maintaining control as your body moves.
Muscles Targeted:
- Obliques (internal and external)
- Glute medius
- Shoulder stabilisers (especially serratus anterior)
- Deep core and transverse abdominis
They also demand mental focus, making this a true “mind-in-the-muscle” movement.
Progressions & Scaling
Beginner:
- Perform from knees
- Reduce reps to 60 total
- Use elbow-supported side plank
Intermediate:
- Full side plank on feet
- Add a slow 2-count at each reach
Advanced:
- Perform from extended arm position
- Add a light dumbbell or band for resistance
- Pair with #73: 100 Plank Reaches
Programming Ideas
Use as:
- Core finisher after upper body day
- Warm-up before pressing workouts
- Movement prep for sports performance
Pair with:
- #35: 100 Seconds of Breathwork
- #84: 100 Mountain Climbers
- #29: 100-Minute Sunday Meal Prep for recovery focus
Recovery Tips
- Stretch lats and obliques (child’s pose + side bend)
- Shoulder circles and wall slides
- Foam roll thoracic spine and hip
- Hydrate with #23: 100oz Water
