https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
### Main progression:

#### [**Banded Pallof Press**](https://www.youtube.com/watch?v=AH_QZLm_0-s)

- These are performed under control with a short pause when your arms are fully extended

### Alternate progressions:

#### Alternate Path 1:

##### [**Assisted Knee Copenhagen Plank**](https://i.imgur.com/6vOLzTC.jpg)

- Lower leg should give the minimum assistance you need.
- Don't let the hips sag.
- Can be performed on your hand instead of elbow.

##### [**Knee Copenhagen Plank**](https://i.imgur.com/OeX4Vp8.jpg)

- Don't let the hips sag.
- Can be performed on your hand instead of elbow.

##### [**Assisted Copenhagen Plank**](https://i.imgur.com/AnG77AG.jpg)

- Lower leg should give the minimum assistance you need.
- Don't let the hips sag.
- Can be performed on your hand instead of elbow.

##### [**Copenhagen Plank**](https://i.imgur.com/zym6TYb.jpg)

- Don't let the hips sag.
- Can be performed on your hand instead of elbow.

##### [**Copenhagen Plank with Movement**](https://www.youtube.com/watch?v=1NNqUQvMYGc)

- Tuck your free leg to your chest and return to neutral under control.
- Don't let the hips sag.
- Can be performed on your hand instead of elbow.

#### Alternate Path 2:

##### [**Ring Pallof Press**](https://www.youtube.com/watch?v=YSN3rqhYlKU)

- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.