Glossary - P

Plank

Muscle Groups: Core, Abs, Lower Back

Description: Place your forearms and toes on the ground, lifting your body so that it forms a straight line from head to heels. Keep your back flat and avoid letting your hips sag. Hold the position for as long as possible.

Pro Tip: Engage your core and glute muscles tightly to stabilize your back and improve endurance in the hold position.

Pull-Up

Muscle Groups: Latissimus, Biceps, Upper Back

Description: Grip a pull-up bar with an overhand grip, hands shoulder-width apart. Pull yourself up until your chin is above the bar, then slowly lower yourself back down until your arms are almost fully extended.

Pro Tip: Focus on squeezing your shoulder blades together at the top for maximum activation of the back muscles.

Pallof Press

Muscle Groups: Core, Abs

Description: Anchor a resistance band at chest height to a fixed point. Hold the band with both hands and press it forward from your chest without allowing your torso to rotate. Hold the position briefly and then bring the band back to your chest.

Pro Tip: Engage your core tightly to keep your torso stable and train anti-rotational strength effectively.