Back to the top
X
renegade row

anti-extension

renegade row
In , , , Tagged as

Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips.  Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.

In , Tagged as

Build Unbreakable Core Strength: The Body Saw Plank

Body Saw Plank

The Suspended Body Saw Plank is an unstable moving plank progression in which the feet are placed in the D-shaped foot cradle of the Jungle Gym XT with the heels facing the handles and the forearms are in contact with the floor. Position yourself so that the handles are directly below the anchor of the attachment. The Body Saw Plank starting position is exactly the same set up as the suspended front plank.

how to perform a Body Saw-Plank

Initiate the exercise by positioning your elbows directly under your shoulders. Extend your knees away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Slowly push your body away from your forearms until your ears are vertically in line with your elbows. Return to the starting position by slowly pulling your body towards your forearms until your elbows are directly under your shoulders. Repeat for the designated repetitions. Do not allow your shoulders to extend beyond your elbows at the return of each repetition. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 5 repetitions and work up to 10 repetitions.

suspended front plank
In , Tagged as

Improve your Core Strength and Stability | The Suspended Front Plank

Suspended Front Plank

The Suspended Front Plank is an unstable static plank progression.  This exercise starts with the foot placement in the D-shaped foot cradle of the Jungle Gym XT suspension trainer with the heels facing the handles and the forearms are in contact with the floor. Position yourself so the handles are directly below the anchor of the attachment.

how to perform a Suspended Front Plank

Initiate the exercise by positioning your elbows directly under your shoulders. Extend your knees away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time.  Do not allow your shoulders to extend beyond your elbows. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30 seconds and work up to 1 minute.