Front Plank with Band Row

Front Plank Position Feet can be wider than usual to eliminate too much shifting 1. Start in Plank Position 2. Extend one arm fully out, keeping core engaged and hips level 3. Row single arm back (hold for 1-2 seconds) 4. SLOWLY extend arm back out (2 second count) MUSCLES USED: Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis. Secondary muscles: (stabilizers included): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius. *Keeping core engaged the entire time. If you start feeling as if you shift too much side to side, go to Modified Front Plank Row Variation* www.Optimize-Performance.com FB/IG: @OptimizePerformance1