PF Renegade Rows W/ Band

Video Description

For core and upper body strength. Adding the band will add resistance to the core and upper body, making this exercise more difficult. Place the band behind your back with palms facing behind you. Grab the band and tuck it up under your arms. In a plank position, pull one elbow up toward the ceiling performing a row. Return your hand to the ground a repeat on the other side. Be sure to keep your hands under your shoulders and your body in a straight line. To modify this activity you can place your knees on the floor, remembering to keep your body in a straight line from your shoulders to your knees.

Duration:

00:36

Coach/Presenter: Proformance Fitness

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Playlist Description

PF Core Workout 1

This workout starts with a movement prep component then goes heavy into core training, focusing on the muscle groups necessary to maintain postures for longs periods of time. Use this workout to build or keep a strong core in all phases of training. Workout progression and reps: 1. T-Spine Rotation x5 each side
2. Half Kneeling Lift x5 each side
3. Bird-Dog Diagonals x20 alternating
4. Trunk Stability Rotation Supine x10 alternating
5. Plank for 30 seconds
6. Side Hip Raises for 30 seconds the switch sides for 30 seconds
7. Plank Rocks fro 30 seconds
Rest 30 seconds
8. Renegade Rows for 30 seconds
9. Russion Twists for 30 seconds
10. V Ups for 30 seconds
Rest 30 seconds
11. Cross Pulls Lawnmower for 30 seconds the switch sides for 30 seconds
12. Step & Press for 30 seconds
13. Burpees for 60 seconds
Rest 30 seconds
REPEAT ALL