well for the overheads....it's pretty much the same as regular side bends...only...take one dumbbell overhead..start out light the first time....hold the db with both hands...bend right...come back...bend left...
less weight...plus more hurt = good
and the russians...put your feet under something...do half a situp...hold your arms straight out in front of you with a plate in them...turn left...pause...back to middle..pause...to the right...pause...back to middle....
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