Kneeling Palloff Press (anti-rotation) - Exercise sheet

1. Kneeling on inside knee with outside leg at 90 degrees. Hold band with outside hand first and clasp inside hand on top.

2. Shoulder set, tall posture. Pull the band across so you are facing straight away, and resist the band’s pull throughout.

3. Draw belly button towards spine

4. Punch directly forward- resisting the rotation from the bend

5. Hold for ____ then bring hands back to chest