Russian Twist

Exercise description:
Steps to Perform the Russian Twist
- Starting Position: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly so that your torso forms a 45-degree angle with the floor. Keep your back straight and engage your core muscles.
- Lift Your Feet: For added difficulty, lift your feet off the ground so that your shins are parallel to the floor. This will engage your core even more.
- Hand Position: Clasp your hands together in front of your chest. If you want to increase the intensity, hold a weight (like a medicine ball) close to your chest.
- Twist Your Torso: Rotate your torso to the right, bringing your hands or the weight beside your hip. Ensure that your shoulders follow the movement, and keep your legs as still as possible.
- Return to the center and then twist to the left side, repeating the movement.
Technique that must be performed to count: Weight must touch the ground next to your hips on each rotation while keeping feet off the ground.
# of repetitions before shooting: 5 each direction, 10 total.
Casual division modifier: Lighter weight, feet on the ground.
Exercise equipment needed: 20 lbs Medicine balls, ammo cans, small weight bags/balls