Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

• 4 Openers (20s hold)
• 10 Wall Slides
• 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

• 4×8 Pendlay Row (underhand, 85#)
• 3×12 DB Pullover (45#)
• 4×8 Lat Pulldowns (115#)
• 4×8 Seated Cable Rows (115#, underhand)
• 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

• 150m Run
• 20 alt Side Crunches
• 10 Candlesticks (hold rig)
• 10 Plank Pikes
• 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas