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

Individual work

Side plank on the right forearm, legs extended and stacked. Hold the anchored resistance band with the left 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). Right shoulder remains above the right elbow.
During the pull, avoid trunk rotation or hip drop. Movement of the left arm should be slow and controlled.

Lighten:
Bend the lower (right) 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