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Cable Pallof Hold

CoreCableBeginner

The Pallof press held at full extension for time instead of pressed for reps. Pure anti-rotation, and the version that exposes how long you can actually hold the position.

Cable Standing Hip Abduction

GlutesCableBeginner

Sweeping one leg out to the side against a low cable. Trains the glute medius standing up, which is how it works in life.

Half-Kneeling Pallof Press

CoreCableBeginner

A Pallof press from one knee. Taking the stance away means the core cannot borrow stability from your legs.

Lat Pulldown

LatsCableBeginner

The vertical pull everyone starts with. A bar pulled to the chest against a stack, with the load dialled to whatever you can actually do for reps.