Structure · Anti-Rotation

Refusing to be turned. Rounds of one-arm swings, single-leg calf raises and a Turkish get-up that holds on the elbow and in the high bridge; then an overhead carry on its own, holding the line while walking. Ramp into the swings.

Single bell · 4 moves · Holding the line, calves

Why it works: Chapter 21, Why you fold on the last hill

The routine

1
Alternating One-Arm Swing
10 each side · Main work
Explosive, resist the twist
2
Single-Leg Calf Raise
8 each side · Main work
Up for 3, hold 2 at the top, down for 3
3
Turkish Get-Up
1 each side · Main work
Slow — hold 3 seconds on the elbow and 3 in the high bridge
4
Overhead Carry
Main work
Stand tall — as long as posture holds

See each move

1 · Alternating One-Arm Swing

3 · Turkish Get-Up

4 · Overhead Carry