Core Day – Pallof Press & Obliques

Lower back pressed flat to ground

Drive knees to chest

Brace the midline before initiating the movement

Lie face down, arms extended overhead

Arms straight and locked throughout

Start from a full dead hang — arms completely straight

Dead hang — full arm extension

Grip bench or bar overhead

Rehearse the position slowly before loading volume

Drive knees to chest

Start from dead hang

From lying position — lift legs and arms simultaneously

Brace the midline before initiating the movement

Legs parallel to ground

Brace the midline before initiating the movement

Lower back pressed flat to ground

Brace the midline before initiating the movement

Brace the midline before initiating the movement

Drive knees to chest