PALLOF HOLD (STANDING)

BAND PALLOF HOLD

BAND PALLOF HOLD PLUS CHOP

BAND PALLOF HOLD PLUS CHOP (ONE ARM)

BAND PALLOF HOLD PLUS CHOP AND PRESS

BAND PALLOF HOLD PLUS CHOP AND PRESS (ONE ARM)

BAND PALLOF HOLD PLUS CHOP AND PRESS AND CIRCLES

BAND PALLOF HOLD PLUS CHOP AND PRESS AND CIRCLES (ONE ARM)

BAND PALLOF HOLD PLUS CIRCLES

BAND PALLOF HOLD PLUS CIRCLES (ONE ARM)

BAND PALLOF HOLD PLUS PRESS

BAND PALLOF HOLD PLUS PRESS (OCCAM)

BAND PALLOF HOLD PLUS PRESS & HOLD (OCCAM)  ​​

BAND PALLOF HOLD PLUS PRESS & HOLD (OCCAM & ONE ARM)

PALLOF HOLDS (LUNGE)

BAND PALLOF LUNGE HOLD

BAND PALLOF LUNGE HOLD PLUS CHOP

BAND PALLOF LUNGE HOLD PLUS CHOP AND PRESS

BAND PALLOF LUNGE HOLD PLUS CHOP AND PRESS (ONE ARM)

BAND PALLOF LUNGE HOLD PLUS CIRCLES

PALLOF HOLD (KNEELING)

​SANDBAG KNEELING PALLOF PRESS

​SANDBAG KNEELING PALLOF PRESS WITH A FRONT RAISE

​SANDBAG KNEELING PALLOF PRESS WITH A PAUSE

EQI'S

EQI'S

EQI'S (SINGLE LEG)

EQI'S WITH LATERAL PULL

EQI'S WITH LATERAL PULL (SINGLE LEG)

PLANKS

RCK PLANK HOLD (BODY WEIGHT)

BAND PLANK HOLD

BW SINGLE LEG RCK PLANK HOLDS

​BAND PLANK HOLD PLUS ROW (ECCENTRIC)

PLANKS (SIDE)

RCK SIDE PLANKS (BODY WEIGHT)

BAND SIDE PLANK PLUS ISOMETRIC HOLD

BAND SIDE PLANK PLUS ROW

BAND SIDE PLANK PLUS ROW (ECCENTRIC)

BAND SIDE PLANK PLUS ROW (OCCAM)

DECLINE SERIES

DB CURL + PRESS ON DECLINE BENCH

OCCAM DECLINE BAND PRESS AND HOLD

PUSH-UPS

PUSH-UPS

​PUSH-UPS (ELEVATED)

HOLLOW BODY HOLDS

HOLLOW BODY HOLDS

PLATE CORE COMPLEX

PLATE CORE COMPLEX

• ​BAND PALLOF LUNGE HOLD PLUS PRESS
• BAND SIDE PLANK PLUS ROW (ECCENTRIC WITH FAT GRIPZ)
• PLANK HOLD + BAND IRON NECK