just wondering whats a good exercise or workout for your wrist to get one handed rolls up(using 2 mallets and 2 notes, don't know any technical terms for the exact kind)

just work very slowly and if you start to feel pain stop. when i say pain i dont mean tired thats good and work past your tiredness but not pain. i didnt listen to my wrist and now i can only play for about 5 min on one handed rolls and im in PAIN! good luck and happy practicing
d.w.

take a comfortable interval like a 5th in both hands and play 123432 123432 in pairs of 6. Get in fast then move to 123434 123434 then to 12343434. Keep adding repititions and speed until you have a roll. Do the same for your left hand: 432123 432123 then 4321212 ect.. When you've got this down move the interval smaller (harder). Doing these early will safe you lots of stress when time comes to play a cool one handed tune like Illijas!