Core strength

plank on hands.

1) Start in push up position, set shoulder blades back and down, wrists underneath shoulders, maintain a neutral spine.

2) Hold this position. Ensure hips do not begin to drop and weight does not shift backwards towards feet.

plank on elbows/forearms.

1) Start with weight through forearms/elbows and toes, set shoulder blades back and down, wrists underneath shoulders, maintain a neutral spine.

2) Hold this position. Ensure hips do not begin to drop and weight does not shift backwards towards feet.

Pallof Press

1) Start in a braced position. Knees bent, hips flexed slightly so you can feel your hamstrings and quads contracting simultaneously.

2) Brace through your midline. Bring band with tension to your sternum.

3) Straighten out your arms in front of you keeping them at chest height.

4) Repeat

Pallof Press - isometric hold

1) Start in a braced position. Knees bent, hips flexed slightly so you can feel your hamstrings and quads contracting simultaneously.

2) Brace through your midline. Bring band with tension to your sternum.

3) Straighten out your arms in front of you keeping them at chest height.

4) Hold for allotted period of time.

Pallof Press - Split stance

1) Start in a split stance position, feet shoulder width apart. Knees bent, hips flexed slightly so you can feel your hamstrings and quads contracting simultaneously.

2) Brace through your midline. Bring band with tension to your sternum.

3) Straighten out your arms in front of you keeping them at chest height.

4) Hold for allotted period of time.

Pallof Press - overhead

1) Start in a braced position, feet shoulder width apart. Knees bent, hips flexed slightly so you can feel your hamstrings and quads contracting simultaneously.

2) Brace through your midline. Bring band with tension to your sternum.

3) Straighten out your arms in front of you keeping them at chest height.

4) Once arms are fully extended raise arms to an overhead position.

Pallof Press + rotation

1) Start in a braced position, feet shoulder width apart. Knees bent, hips flexed slightly so you can feel your hamstrings and quads contracting simultaneously.

2) Brace through your midline. Bring band with tension to your sternum.

3) Straighten out your arms in front of you keeping them at chest height.

4) Rotate away from the band attachment.

5) Return back to the central starting point.

6) Repeat