Optional / Advanced

Pallof Press

3 x 10 / side

Instructions

  1. 1.Stand perpendicular to a banded anchor point holding the band or cable handle at chest level.
  2. 2.Brace your core and perfectly square your hips and shoulders forward.
  3. 3.Press the band straight out in front of your chest, actively resisting the band's rotational pull.
  4. 4.Hold briefly at full extension, then return your hands to your chest.

Form Focus

Brace your core and keep hips and shoulders perfectly squared forward. Resist the rotational pull.

Progression

Increase band tension or add a longer hold at full extension (5 seconds) to build anti-rotation endurance.