✂️CORE & AB RIPPER: Explosive Landmine Trunk Twists
I've been asked by both fighters and fitness enthusiasts of different levels on how to engage the core in the most effective way while standing 🕴 THIS is your answer! 💪
I'm using a 45lbs plate+bar and I can swing comfortably, so I usually warm up with this and up the weight by about 10-20 lbs. Below is an effective progression:
Set 1️⃣: Low Weight, Full Speed Swing, Wide Swing Radius, Max Rep.
Set 2️⃣: Start Weight +5lbs, Full Speed Swing, Wide Swing Radius, Max Rep.
Set 3️⃣: Start Weight +10lbs, Pause in between Swing, Narrow Swing Radius (90 degree elbow bent), 10-12 Rep.
Set 4️⃣: Start Weight +12.5lbs, Pause in between Swing, Narrow Swing Radius (90 degree elbow bent) 8 Rep.
When you swing, make sure you exhale sharp using your diaphragm for full ab engagement 😁
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