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  • Band Pallof Press

    Place the band at an anchor point that is shoulder height. Take a few steps away until the band is taut.
    Start with your fingers interlocked around the band and your fists connected to your chest.
    Extend at the elbows pressing the band away from your body until your elbows are fully extended.

  • Band Wood Chopper

    Anchor band at shoulder height. Stand sideways, feet shoulder-width, slight knee bend.
    Grip band with both hands, arms extended.
    Pull across body, rotating torso.

  • Band Side Bend

    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.

  • Band Pallof Press To Wood Chopper

    Stand sideways to band, hold handle at chest, and brace your core.
    Press arms straight forward, resisting rotation.
    Rotate torso and pull band across body in a wood chopper motion, then return.
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