Pull - Rotational & 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.

To perform the kettlebell windmill, start by holding a kettlebell overhead with one arm, keeping the arm fully extended and the shoulder engaged. Stand with your feet wider than shoulder-width apart, toes slightly pointed outward. Keep your eyes on the kettlebell and hinge at your hips, lowering your torso toward the opposite foot while maintaining a straight back. Reach down with the free hand toward your foot, keeping the kettlebell overhead throughout the movement. Engage your core and glutes to return to the starting position. This exercise targets the obliques, shoulders, hips, and hamstrings, and promotes shoulder stability, core strength, and hip mobility.

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.