15/07/2017
Here's a workout you can do that targets your core along with your back, shoulders, and grip.
Renegade rows forces your body to utilize the core to stabilize itself throughout the movement. That is the key factor in this movement and it doesnt require a whole lot of weight to be lifted to reap the benefits. Elevating your feet on a bench or as I've done in the video placing my feet on the handles of two kettlebells, forced me to engage all of the lower body just to keep me stable throughout the exercise. The trick is to align your shoulders directly above the weights and as you're doing the row, keep your hips from twisting and engage your glutes and core for a nice and tight range of motion.
The standing push plank knee doubles as cardio as well as mobility that stretches the back, glutes, and shoulders. To start, go to the bottom position of the pushup and keep your chest just above floor. Move your hips back as if you were doing the squat and here's the tricky part, transferring your weight on to your elbows as you move back. Moving forward, just push with your legs and transition back to the bottom of the pushup position, keeping your core tight.
Last is the isometric single arm plank hold. Great for variety if you're tired of doing ordinary planks as it forces you to compensate the lack of support provided by the other arm. At the plank position, widen your stance and try to place your arm towards your back, while keeping your shoulders levelled with the floor. If you can't hold it for long, try alternating between the standard plank hold, and transitioning to the one arm plank alternating each side.
Try it out!
