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Prone Rows

4-Week Strength Program 101 • 14s

Note: If lying on your stomach doesn't work for you this could be done in a seated position, tipping the chest forward and rowing from there

Up Next in 4-Week Strength Program 101

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    Dead-Bugs

    Dead-Bugs

    Options:

    A. Bend in knee tapping heel to ground
    B. Extending the whole leg
    C. Add tension by pushing hands into thighs (thighs into hands) moving same arm and leg away from the midline

  • Squats
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    Squats

    Squats

    Option:

    A. Seated - you can add weight to this as well
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  • Single Arm Bent Over Row
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    Single Arm Bent Over Row

    Single Arm Bent Over Row

    Note: Your supporting surface can be to the side or front of you

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