Lateral Lunge Pallof Press with Hip IR

Start in an athletic stance with a resistance band anchored to your side at chest height. Hold the band close to your chest with both hands. Step out into a lateral lunge, keeping your inside foot planted and reaching your outside leg to the side. As you lower into the lunge, press the band straight out from your chest, resisting the rotational pull. Hold for a moment at full extension, then return the band to your chest. Then, keeping the chest neutral and our fists in the center of our body, rotate your loaded hip 90°. Hold the position for at least 2-3 second. The torso should remain still, while the hips rotate. Push the band back out, and return it to your chest, and push back to the starting position. Keep your core braced and shoulders square throughout.