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.