- Kneel sideways to cable and grasp handle with both hands overhead.
- Rotate torso and pull handle diagonally down toward opposite hip.
- Control the return, keeping core braced and hips stable.
- Kneel sideways to cable and grasp handle near hip level with both hands.
- Rotate torso and pull handle diagonally upward across body toward opposite shoulder.
- Control the return, keeping core braced and hips stable.
- Kneel sideways to cable and hold rope behind head, elbows pointed out.
- Crunch torso toward hip on cable side, keeping hips stable.
- Slowly return to upright, maintaining constant tension on obliques.
- Kneel sideways to cable and hold handle at chest, elbows tucked.
- Brace core and press handle straight forward without rotating torso.
- Hold briefly, then return handle to chest under full control.
