Pull - Rotational and Core Stability

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.

Stand with feet shoulder-width apart, holding a medicine ball with both hands in front of your torso. Engage your core and keep your back straight. Twist your torso to the right, moving the medicine ball across your body, then twist to the left, alternating sides. Keep your hips stable and avoid excessive movement in the lower body. This exercise targets the oblique muscles and enhances rotational core strength and stability.

Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.