Move of the Week - Renegade Row with Rotation - 2/6

The renegade row with rotation is going to test your plank stability, and how strong you are in your thoracic rotation. This move should be extremely difficult only maintaining your plank for a few reps. One of the biggest goals is PACE, we want this move to be as slow and controlled as you can make it. The pace is going to help make this move extremely challenging, forcing you to make strong connections, keep control, and work hard throughout your whole body.
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There are a few key components we are focusing on when doing this move. One of them is the crossbody connection through our plank. As we start to pull into your row our opposite side glute and leg will do most of the work to stabilize. It is important to push both feet firmly into the ground to keep your hips from shifting but you will feel great tension through your glute across your back and into your rowing lat. The stronger you make this connection the more stability you will create, which will also translate in how we should naturally move.

Even though this move doesn't look like we are moving much there is still a push/pull happening through our upper body. As we ‘pull’ into our row through the lat the opposite reaction is to 'push' down through the floor through the chest. This connection will help to engage the obliques and bring our ribcage back into space for our rotation. This move is extremely difficult to do and it is this connection that is going to allow you to be able to succeed in your rotation without moving too fast or letting the hips rotate.

This week will be great for focusing on core stability in your plank. Remembering that our perfect posture carries through even when we are on the ground. In a plank we should be getting as much of our body activated as possible. The core will be working the hardest but everything else is also engaged at the same time. When your whole body is engaged this allows us to work on our stability, helping to not rock our hips back and forth, keep our lower back safe, and activating specific muscles to hold us properly when standing upright.

The renegade row will be done with very light weight and a strong focus on being slow and controlled. The more deliberate you are the more intention we can create the more successful you will be. This is a great opportunity to work on mobility through your thoracic spine, the crossbody connection through your lat and glute, and the push/pull happening on either side of the body. Take your time to take REST when you need it. Reset as many times as needed to find your best form and give your best rep.

Here's your checklist:
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1. PACE: Extremely slow, focus on the engagement of your core and through your whole body.
2. Crossbody Connection: Feel the tension of your glute tighten as you pull up into your row on the opposite side of your body
3. Push/Pull Connection: As you pull back into your rotation through our obliques you will push into the floor stabilizing through your chest
4. REST: 2-3 reps max on each side. The slower you go the more tension you will create.
5. Take your time and don't get frustrated! This should be extremely difficult! Have fun with this plank challenge!