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.
10 Tall kneeling pallof press
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.