Resistance-Band Horizontal Pallof-Press

• A stable anchor point (like a squat rack or a wall)

1. Setup:

• Attach the resistance band to the anchor point at chest height.

2. Positioning:

   • Stand sideways to the anchor point with your feet shoulder-width apart.

   • Grab the handle of the resistance band with both hands, ensuring your arms are extended in front of you at chest height.

   • Step away from the anchor point until there is tension in the band. Your body should be facing away from the anchor.

3. Starting Position:

   • Stand tall with your shoulders back and your core engaged.

   • Your elbows should be slightly bent, and your hands should be positioned close together.

4. The Press:

   • Take a deep breath, then press the band straight out in front of you, fully extending your arms.

   • Keep your core tight and resist the pull of the band to maintain your balance.

5. Hold the Position:

   • Hold the extended position for a moment, feeling the tension in your core and the resistance band.

6. Return:

   • Slowly bring your hands back to the starting position, maintaining control and resisting the pull of the band.

7. Repetitions:

   • Perform 10-15 repetitions, then switch sides to work the other side.

Tips:

• Maintain a neutral spine throughout the exercise.

• Avoid twisting your torso; focus on keeping your hips and shoulders squared to the front.

• If the band feels too easy, step farther away from the anchor to increase the tension. If it's too hard, step closer.