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Renegade Row – Core & Upper Back Strength

We love mixing in variations of this move to get a few muscles working at once!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Great combination move to further challenge your core stability as well as get you using your upper back! Start light, maybe 5 lbs or just with your hands. Tag someone below you think needs or will enjoy this move!

  • Start in a good plank position. Spread your feet wider to start & as it becomes easier, bring them closer together. Without letting your hips sway/rock, bring one hand up towards your ribs. Pause, then repeat on the other side. The better you hold the plank, the harder this move becomes.
  • You want to watch your shoulders here as well. Think of pulling your shoulder blade up & preventing your shoulder from tilting forward at the top of the pull. Get these movements perfect before you increase the weight.

You can mix this move into any circuit/workout, or do on its own for some increased core/back work. We typically do this move for between 5-10 reps per side with holds at the top for up to 10 secs in some circuits.

Move It Monday will feature a new exercise movement for you weekly, for all fitness levels, to help improve your safety and performance, especially with dance.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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