Day 13 _ Rotational Stability

Most real-world movement happens in rotation.

Day 13 focuses on rotational stability — the ability to control twisting forces through the trunk, hips, and shoulders while transferring force efficiently from the ground up.

When rotational control is missing, power leaks, technique breaks down, and stress ends up in places it doesn’t belong — often the lower back, hips, or shoulders. This session is about learning to resist rotation before you try to produce it.

You’ll work through patterns that develop:

• Trunk control against rotational and anti-rotational forces
• Coordination between hips and shoulders
• Stable transitions between left and right sides
• Efficient force transfer during athletic movement

Rotational stability is essential for lifting, running, throwing, striking, changing direction, and absorbing contact. Without it, strength stays isolated instead of integrated.

This day also reinforces an important sequence: control first, then expression. By owning rotational positions and resisting unwanted movement, you create a platform for safe, powerful rotation later in training and sport.

Expect slow, deliberate reps and plenty of feedback. Quality matters more than speed on this day.

Control the twist.
Connect the system.
Protect your power.

Day 13 strengthens the links that keep everything working together.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

● Caught up with the wrong crowd, stealing, drugs, skipping school

● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/