Renegade Rows

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.

โœ… 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.

๐Ÿƒโ€โ™‚๏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.

โœ… The Finish
- The top of a plank position on toes and hands on top of weights, hips in line with the body.

๐Ÿงข Coaching Tips! Squeeze butt and legs to maintain a straight plank position throughout.

Renegade Rows

Pulling + Core Movements

Instructions, personalization options, and video demos are available for members only.

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Renegade Rows

Similar Movements

These related movements are often used in a workout's personalization options.

Plank Hand-to-Elbow
Plank Hand-to-Elbow

Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements

As Seen In

2022-08-02 Be Our Guest ๐Ÿ•ฏ by Coach Cheryl
Be Our Guest ๐Ÿ•ฏ
August 2, 2022

Balance, stability, and curtsying abilities like Belle are the name of the game today.

2022-07-16 Live Long and Prosper by Coach Cheryl
Live Long and Prosper ๐Ÿ–– by Coach Cheryl
July 16, 2022

Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off.

2022-06-07 Max Out Madness by Coach Janet
Max Out Madness
June 7, 2022

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.

2022-05-06 Living Like We're Renegades by Coach Janet
Living Like We're Renegades
May 6, 2022

Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today?

Jet Fuel pt 12
Jet Fuel pt 12

Warm-up for the back

Hinge/Pull Holds
Hinge/Pull Holds

2020-12-08 Warm-up

Jump Up, Jump Up & Get Down!
Jump Up, Jump Up & Get Down!

Pairs great with squatting and pulling movements.

2020-11-20 Warm-up
2020-11-20 Warm-up

2020-11-20 Warm-up