Extension and flexion of the arms in half kneeling position ► pallof press

Half kneeling with a straight upper body, straight arms holding the elastic band fixed at chest height (arms horizontal to the floor). The outstretched arms and the elastic band form a 90-degree angle (upper body parallel to the wall - knee positioned closer to the wall). From this position, bend your arms and bring your hands to your chest (keep your elbows close to your body). Then stretch your arms back to the starting position. If necessary, change position/side for several rounds.

Attention:
Always make sure your back is straight (keep your core tensed). The movement takes place in the arms, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band