The Pallof Press is a great addition to any core workout because the exercise trains your entire core, plus important stabilizer muscles in your legs, such as your hips, glutes, and inner thighs. Because you are working your core to prevent rotation, you help strengthen your spine. I really like having my athletes incorporate this move into their workouts because its ability to improve stability is key to preventing injury, especially from sudden movements that may, sometimes unexpectedly, occur out on the field.
1-Set up your cable so that the handle, when held taut directly in front of you, is even if the upper portion of your abs. As you are holding the handle in front of your, make sure that your arms are straight, only allowing for a slight bend in your elbows.
2-Stand with your feet a little wider than shoulder-width apart, being sure that you are creating length through your spine. Keep your shoulders down and away from your ears, pressing down into your lower back. It is very important that you have your core engaged and properly aligned throughout the exercise.
3-Completely engage your core and begin to side shuffle, a lateral movement, away from the cable stand. Your core needs to prevent any rotation with the cable. Take at least 3 to 4 steps away from the cable stand.
4-Shuffle back to the beginning position.....this is one repetition.
Do 2 sets of 3-5 reps per side.
Don't have access to a cable machine? Try using exercise bands!