Core Focus

Single-Arm Plank Row

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Coach Notes

Coach Take

Anti-rotation core challenge that mixes stability with pulling control.

Make It Easier

Bird Dog Row

Level It Up

Renegade Row

Build Size

3-4 x 8-12 each side, rest 60-120s

Build Control

3 x 6 strict reps

Attribute Breakdown

Muscle

Core / Back

CORE-CENTERED TENSION TO IMPROVE BRACING AND CONTROL / BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL

Equipment

Bodyweight

BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS

Movement

Core

CORE MOVEMENT CENTERED ON STABILITY AND MIDLINE CONTROL

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Ab Wheel RolloutBarbell Rollerout From BenchCable CrunchCable Kneeling CrunchCable WoodchopperDecline Bench Leg RaiseDouble-Leg Abdominal PressHanging Leg Raise

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