Sitting perpendicular to a wall or a partner, lean back until your abs engage to stabilize your body. Perform three Russian twists as fast as possible by rotating outward first. You will be touching the ball to the ground in an outside-inside-outside sequence. After the final outside touch, release the ball by throwing it as hard as possible against the wall or to a partner--this is 1 repetition. As the ball comes back to you, immediately go back to the 1-2-3 Russian twist pattern.
TIP: As with Russian twists, make sure you lean back to engage your abs and force the rotational load during the entire exercise. To make the exercise more difficult, lean back and pick your feet up off the floor, keeping them off the floor for the duration of the exercise.
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