- Stand with band anchored low on one side, holding handle at hip.
- Lean torso away from anchor, keeping hips and legs still.
- Contract obliques to return upright, maintaining smooth control.
- Sit with feet on floor, lean back slightly, holding dumbbell at chest.
- Rotate torso and move dumbbell toward one side without letting feet lift.
- Twist to opposite side, keeping core tight and movement controlled.
- Sit with feet on floor, lean back slightly, and clasp hands at chest.
- Rotate torso to one side without lifting feet.
- Twist to opposite side, keeping core tight and movement controlled.
- Sit tall with legs extended, arms holding straps at chest height.
- Rotate torso slightly, engaging obliques as you begin rolling back.
- Maintain rotation and bend elbows, keeping shoulders relaxed and spine controlled.
- Roll back up with control, returning to center without losing tension.
