Mid cable core rotations / holds. This movement works the entire core along with recruiting the VMO and Gluteus medius and Gluteus minimus. It also recruits the pecs in an isometric contraction.
To preform this movement you need to be standing in front of a mid cable machine that has a handle attachment. Your feet and hips will be in line and will be at a 45 degree angle to the front of the machine and your upper body will be rotated about 45 degrees towards the machine. You take the handle in both hands and straighten you arms so they are extend and at shoulder height. Once you are in this position you rotate your upper body so your shoulders are in-line with your hips and feet.
If you are doing static holds, you hold this position for 15-30 seconds before rotating to the starting position and resetting to work the other side.
If you are doing dynamic movements, you use a tempo of 211 with a 1 second lift, 1 second hold and 2 lowering of the weight. Do 8-12 reps and switch to the other side.
What I like about this movement is the VMO and glute recruitment that you don’t normally get with core rotational movements.