Cable Pallof Press

Difficulty: Beginner

  1. Use a handle attachment, set the cable at nipple level, walk a few steps away, and face sideways.
  2. Start with both hands on the handle and your fists against your chest.
  3. Press the handle forward until your elbows are fully extended, then pull the handle back to your chest.

Dumbbell Wood Chopper

Difficulty: Advanced

  1. Stand with a shoulder width stance. Begin with the dumbbell near one of your quads.
  2. Rotate at your upper spine to engage the obliques.
  3. You can pivot your back foot to keep from generating too much torque at the knee.

Barbell Landmine Side Bend

Difficulty: Intermediate

  1. Stand straight and hold the end of the Barbell
  2. Keep your hips and shoulders facing forward, bend to one side slowly
  3. Return to the upright position.
  4. Switch hands and repeat.

Dumbbell Russian Twist

Difficulty: Intermediate

  1. Sit on the floor and flex your knees and hips to a 90 degree angle.
  2. Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)
  3. Rotate your upper spine to engage your obliques.