Starting on side of Bosu bound up and over. Repeat for required time of number of reps.

Stand on Bosu Round Side up. Hold Dumbbell under chin at chest height. Send hips back to squat position, ensure feeling full foot on Bosu. Push up through feet to hips back to standing position. Repeat. NOTE: Can use any external load such as KB, Medicine ball, ViPR

Stand on Bosu Round Side up. Hold Dumbbell under chin at chest height. Send hips back to squat position, ensure feeling full foot on Bosu. Push up through feet to hips back to standing position. Repeat. NOTE: Can use any external load such as KB, Medicine ball, ViPR

Position one foot at heel distance behind front foot approx. hip width apart. Back foot on toes. Sit hips back to squat whilst positioning DB over front foot shoulder and swing/chop in rotational movement to opposite hip. Repeat for required reps and change sides.

Refine core stability and rotational control with this low-load training (LLT) variation of the Pallof press. The Cable Pallof Rotation—a precision-based drill that challenges anti-rotation strength while allowing controlled thoracic movement. This exercise is ideal for postural re-education, spinal mobility, and foundational trunk activation. Benefits: Activates deep core stabilizers and obliques Enhances thoracic rotation with pelvic control Reinforces anti-rotation mechanics and postural alignment Ideal for older adults, rehab, and movement prep. How-To: Cable Pallof Rotation 1. Setup: Attach a cable handle at chest height. Stand sideways to the machine with feet hip-width apart, knees slightly bent, and core engaged. Hold the handle with both hands, arms extended in front of your chest. 2. Brace & Align: Maintain a neutral spine and square hips. Brace the core to resist unwanted movement through the pelvis or lumbar spine. 3. Rotation Phase: Slowly rotate the upper torso away from the machine, keeping arms extended and movement controlled. Allow the thoracic spine to rotate while keeping hips and lower body stable. 4. Return Phase: Reverse the motion to bring the arms and torso back to the starting position. Repeat for reps, then switch sides.