Cable Russian Twists

Sequência

1. 01 · setup

   Connect a standard handle attachment, and position the cable to a middle pulley position.

2. 02 · position

   Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.

3. 03 · extend

   Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.

4. 04 · rotate

   Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.

5. 05 · return

   Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.

6. 06 · repeat

   Repeat the same movement to failure.

7. 07 · other side

   Then, reposition and repeat the same series of movements on the opposite side.