The story goes that the renegade row was originally a bent over row, but left their organizational beliefs, went rogue, and is now it's own movement.
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The Set-up
- Set up in plank position with hands underneath the shoulders with hands on weights.
- Feet underneath the hips or slightly wider under shoulders.
๐โโ๏ธ The Action
- Pull one weight/hand upwards towards your ribcage, elbows in and making a 90 degree angle.
- Return weight/hand to the ground to the plank position.
- Switch arms.
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The Finish
- The top of a plank position on toes and hands on top of weights, hips in line with the body.
๐งข Coaching Tips! Squeeze butt and legs to maintain a straight plank position throughout.
Pulling + Core Movements
Instructions, personalization options, and video demos are available for members only.
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These related movements are often used in a workout's personalization options.
Core Movements
Core + Pulling Movements
Balance, stability, and curtsying abilities like Belle are the name of the game today.
Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off.
Today's entire workout is done on the floor with the goal of being done as a COMPLEX - ending in a max effort each set.
Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today?
Warm-up for the back
2020-12-08 Warm-up
Pairs great with squatting and pulling movements.
2020-11-20 Warm-up