Routines

The Wringer

Rotation and anti-rotation core. Heavy around-the-worlds as real working rotation, russian twists with control, then one-arm swings — ballistic anti-rotation. The roster’s dedicated core day.

rotation_coresingle bell setupRotation + anti-rotation

The exercise sequence

  1. 1
    Alternating One-Arm SwingSwing-in

    feel the bell — as long as it feels good

  2. 2
    Around the WorldWorkhorse5 each direction

    tight, own the load

  3. 3
    Russian TwistWorkhorse10

    rotate with control, move with focus

  4. 4
    Alternating One-Arm SwingWorkhorse10 each side

    explosive, resist the twist

  5. 5
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

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