Lateral forearm support with arm pull (left) ► lateral pillar bridge / side plank / side bridge + pull mit Band

Individual work

Side plank on the left forearm, legs extended and stacked. Hold the anchored resistance band with the right arm. From a stable core position, pull the band toward the body in a controlled manner while maintaining the side plank.

Attention:
Head, torso, hips and legs form a straight line (pelvis stays level); left shoulder remains above the left elbow; during the pull, avoid any trunk rotation or hip drop; movement of the right arm should be slow and controlled.

Lighten:
Bend the lower (left) leg and support on the knee; reduce band tension or move closer to the anchor point; side plank without pulling (hold only).

Harden:
Lift the top leg while keeping it extended; use a stronger resistance band.

1 resistance band

1 wall bars