44 lines
1.4 KiB
Markdown
44 lines
1.4 KiB
Markdown
https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
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### Main progression:
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#### [**Banded Pallof Press**](https://www.youtube.com/watch?v=AH_QZLm_0-s)
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- These are performed under control with a short pause when your arms are fully extended
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### Alternate progressions:
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#### Alternate Path 1:
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##### [**Assisted Knee Copenhagen Plank**](https://i.imgur.com/6vOLzTC.jpg)
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- Lower leg should give the minimum assistance you need.
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- Don't let the hips sag.
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- Can be performed on your hand instead of elbow.
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##### [**Knee Copenhagen Plank**](https://i.imgur.com/OeX4Vp8.jpg)
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- Don't let the hips sag.
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- Can be performed on your hand instead of elbow.
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##### [**Assisted Copenhagen Plank**](https://i.imgur.com/AnG77AG.jpg)
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- Lower leg should give the minimum assistance you need.
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- Don't let the hips sag.
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- Can be performed on your hand instead of elbow.
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##### [**Copenhagen Plank**](https://i.imgur.com/zym6TYb.jpg)
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- Don't let the hips sag.
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- Can be performed on your hand instead of elbow.
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##### [**Copenhagen Plank with Movement**](https://www.youtube.com/watch?v=1NNqUQvMYGc)
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- Tuck your free leg to your chest and return to neutral under control.
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- Don't let the hips sag.
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- Can be performed on your hand instead of elbow.
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#### Alternate Path 2:
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##### [**Ring Pallof Press**](https://www.youtube.com/watch?v=YSN3rqhYlKU)
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- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder. |