Скачать или смотреть Pallof Press Step Outs (Resisted)

Secure a cable resistance band to a sturdy post at chest height. Place a second loop resistance band around your ankles. Stand sideways to the anchor point and hold the anchored band with both hands at your chest. Press the band straight out in front of your chest and keep your arms extended. Engage your core and keep your shoulders and hips facing forward, resisting the pull of the band. While maintaining the press, take several controlled side steps away from the anchor point against the resistance of both bands. Keep tension on the band around your ankles as you step, avoid letting your knees collapse inward, and maintain an upright posture. After stepping out a few steps, carefully step back to the starting position with control. Bring the band back to your chest slowly. Repeat as directed by your provider.