Hey Mike, I was thinking of adding the rugged rotation exercise by Brad Rowe to my own. I was wondering How many reps and sets of each exercise should I do?
Try The DB Side Bend 3x15 each side. I wouldnt recommend the rotation as shown in the video. You would be better off executing woodchoppers (start From the high positions and pull downward)3x10 each side.
For the Twisting crunch perfrom 3x30 each side. Make sure to draw the abs inward and tighten during the contracted state.
Russian twists 3x8 each side.