Bands + Cables = Core on FIRE 🔥

Coach Rob here.

I’m just about to head into my gym to coach today’s classes, but I wanted to give you a sneak peek at what’s coming next in the Hard Core Challenge Phase 2.

Right now, I’m giving away Phase 1 of this 4-week challenge absolutely free.

It’s a complete core-focused training block you can do with barbells, kettlebells, and dumbbells — built on science-based training that gets results.

Here’s the cool part…

Phase 1 is just the beginning.

Phase 2 kicks things up a notch by adding resistance bands into the mix. This brings in new levels of instability, anti-rotation strength, and core engagement you won’t get from free weights alone. It’s the perfect progression once you’ve built your foundation in Phase 1.

If you start Phase 1 on Monday, August 16th, you’ll be ready to roll right into Phase 2 — and your core will thank you.

Here’s a little taste of what you’ll see in Phase 2:

1️⃣ Resistance Band – Pallof Hold & Press (Standing)

Anchor a resistance band at chest height and stand sideways to it. Hold the band with both hands at your chest, then press it straight out and back without letting your torso rotate. Builds serious anti-rotation core strength while improving stability through your shoulders and hips.

2️⃣ Resistance Band – Pallof Hold (Half-Kneeling)

Set up in a half-kneeling position with the band anchored at chest height. Hold it close to your chest, keeping your hips square and core braced.

The half-kneeling stance takes your legs out of the equation, forcing your core to work even harder to resist rotation.

3️⃣ Resistance Band – Pallof Hold (Half-Kneeling) with Plate

Anchor the band at chest height, attach a weight plate to the middle, and set up in a half-kneeling stance.

The plate creates extra instability, forcing your core, shoulders, and hips to work harder to stay square. Keep your torso tall, brace your abs, and resist any pull or wobble from the added weight.

These aren’t your average “sit-ups and crunches.”

They’re functional, strength-focused movements that will make you stronger, more resilient, and better in every lift you do.

Coach Rob
Women Who Lift Weights

Join us on Monday, August 16th and do the entire Phase 1 for FREE inside the Women Who Lift Weights App.

You’ll get your first month at no charge so you can try the whole challenge and see for yourself just how much my programming can benefit your training and results.

Get Started in 4 Easy Steps:
1. Download the WWLW App (no charge for the full month program)
2. Choose “Hard Core Challenge” from the program library
3. Push it to your calendar
4. Start Training!