This is a slow mover, great for it you’re feeling a little low on energy and just want to put on some headphones, breath, and zone out.

3 Rounds

  • 10 Tall kneeling pallof press

  • 8-10 push-ups

  • 10 Single leg deadlift + row

*Repeat on opposite side to equal 1 round. 

Tall Kneeling Pallof Press

  • Start on your knees with the resistance band anchored at the same height as the center of your chest

  • Begin far enough away from the anchor point that you feel tension in the band

  • Take a breath and as you exhale, zip your brace while pressing the band directly out in front of you. 


  • Start on all 4s, zip up your brace and walk yourself out into a plank

  • While maintaining tension, close your armpits and lower your chest to the floor

  • Exhale as you push your body as a UNIT, back to the top of the plank

*Scale to whatever style works best for you here.

Single Leg Deadlifts + Row

  • Start with the weight in your right hand

  • Plant your left foot and hinge forward, pushing your hips back and allowing your right leg to lift from the floor behind you.

  • As you lean forward, make sure you back stays flat.

Jasmine Cabrera

Health By Jasmine, Virginia