Torture Twist Exercise 100 And 100 Back Extensions
Core exercise: the Torture Twist, 3–5 sets of 3–5 reps (30 seconds between sets).
To perform the Torture Twist, set yourself perpendicular on a bench so that you look like a cross from above. Hold your feet under a pole in a power rack or, worst case, under another bench.
Remain parallel to the ground for each set and come up to sitting position for 30 seconds of rest between sets. Start with three sets × three reps of three seconds on each side. Your first session would look like the following:
Turn fully to the right side and hold for three seconds.
Turn to the left side and hold for three seconds.
Repeat two more times for a total of 3x three-second holds per side.
Sit up and rest 30 seconds.
Repeat for two more sets.
Torture Twists 10×10 1 sec. hold each side
Back Extensions 10×10
Daily report
Body: Arms, legs, chest, lats sore from simplefit workout Friday.
Sleep: 8 hrs
Nutrition: good
Notes: Back hurting today for some reason. Sore all over today so just hit a core workout
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