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The Pallof Press has long been the staple for anti-rotation core work in any training program worth its salt!
Here are a few variations to mix in for variety as well as a slightly different training effect.
The first one and perhaps the most difficult of the three is what I call the pallof vertical raises.
This movement incorporates not just anti-rotation, but also some anti-side flexion at the top as well.
The next one is what I call Pallof Circles.
The constant tension makes this much more difficult than the standard Pallof Press.
Plus the constant movements force your core to accommodate different movement patterns throughout.
The last one is the simplest and is just a straight up Isometric hold to increase overall tension.
Enjoy!
My Instagram Reels apparently don’t post to Facebook, so here ya go!
Here is a nice Quad finisher for your next lower body day:
Load up an EZ curl bar, front rack it, and go to town!
-> Front Rack Forward Lunge
-> Front Rack Reverse Lunge
-> Front Rack Squat (double reps)
I started with a light set of 9 reps each at 72 lb bar weight.
Followed that up with a build up set of 6 reps each at 102 lb bar weight.
And finished it up with a top end set (seen above) at 122 bar weight.
Have fun, thank me later... or get even later... your choice!
Been a while... oops...
Anyway, all of the college kids are heading back to school which means I have breathing room in my training schedule enough to workout more and MAYBE even start posting more often to social media!
That said, here is one of my most recent favorites that I have been running in my training blocks.
I call these Double Band, YWT Reps (I'm sure you can figure out why).
They are a great upper body warm-up exercise to get the rear delts and upper back primed and prepped to start the upper body workout of your dreams!
I generally like doing them early in the workout for about 2-3 sets of 10-15 reps depending on the overall training volume of the block.
This is also a great At-Home/Travel Exercise if you have a door anchor.
Here is a link to a door anchor: https://amzn.to/3CGKikR
Here is a link to pick up some band if like home workouts or travel a lot: https://amzn.to/2UialO8
Also if you want more exercises checkout/subscribe to my YouTube Channel where I've posted TONS of exercises over the years.
https://www.youtube.com/channel/UCDJYCAaQJ4nc9nsHMjuBtkw
07/14/2020
First comes in with a way better tan than me (which is pretty much anyone at this point) and then afterwards, thanks me for the “cute” workout.
🤔 Not sure how to feel about it...
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