Muscle
Core
CORE-CENTERED TENSION TO IMPROVE BRACING AND CONTROL
Core Focus
Russian Twist
Coach Notes
Coach Take
Rotational core work best used for controlled volume, not speed chaos.
Make It Easier
Bodyweight Russian Twist
Level It Up
Feet-Elevated Russian Twist
Build Size
3-4 x 16-30 total reps, rest 30-60s
Build Control
3 x 12 crisp reps
Attribute Breakdown
Equipment
Dumbbells
DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE
Movement
Core
CORE MOVEMENT CENTERED ON STABILITY AND MIDLINE CONTROL
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Endurance
PRIMARY GOAL IS REPEATABLE OUTPUT AND WORK CAPACITY
Ego
Low
LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS
Related Exercises
Play Liftdle
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