Benefits of Performing this Exercise:

• Increases overall strength and stability of core muscles
• Decreases muscular imbalances
• Improves posture
• Decreases low back tension/soreness
• Reduces risk for injury

Pallof Press Cues:

1. Attach a band to a solid piece of equipment at chest height
2. Stand with your left or right shoulder facing the base so your body is perpendicular to the band
3. Grip the band with the hand that is closest to the band and interlock with your other hand to ensure you have a good grip on the band
4. Take a few steps away from the base to create tension on the band. Note: the farther you step away from the base the more challenging this exercise will be
5. Keeping your chest up and having a slight bend your knees, brace your core and press your hands directly away from your chest until your arms until your elbows are extended and hold for 1-2 seconds
6. Remember to switch sides after each set; perform 2-3 sets of 10 repetitions on each side

Pallof Press with Overhead Raise Cues:

1. Attach a band to a solid piece of equipment at chest height
2. Stand with your left or right shoulder facing the base so your body is perpendicular to the band
3. Grip the band with the hand that is closest to the band and interlock with your other hand to ensure you have a good grip on the band
4. Take a few steps away from the base to create tension on the band. Note: the farther you step away from the base the more challenging this exercise will be
5. Keeping your chest up and having a slight bend in your knees, brace your core and press your hands directly away from your chest until your elbows are extended
6. With elbows extended, raise arms overhead while maintaining tension on the band and preventing rotation inward, slowly lower arms back to chest level
7. Remember to switch sides after each set; perform 2-3 sets of 10 repetitions on each side

 Tips:

• A thicker/wider band will offer more resistance
• Keep shoulder blades down and elbows tucked throughout the movement