This is an RKC Plank single arm row combo where my hand is elevated on the wall. This makes the exercise dramatically tougher.
This exercise develops upper body strength, shoulder and scapular controlled mobility on the side that’s rowing (and stability on the side that’s planted), and a significant amount of lumbo-pelvic stability as my muscles are working to prevent my spine from extending and rotating.
For the duration of the set, your head, torso, hips, and feet should be in a stacked position.
Do not allow your lower back to hyperextend, ribcage to flare, weight to shift from foot to foot, or body to rotate.
If you are performing this exercise correctly, aside from the arm that’s rowing, your body should remain in a fixed position.
Before each rep, take a 360 degree breath in, 360 degree brace, tuck your ribs towards your hips, and squeeze your glutes. Contract all of your core muscles (muscles in torso that are around the spine) as your goal is to generate a significant amount of tension. Reset all of the above between reps.
When you are rowing, your shoulder blade is supposed to move. Do not keep it pinned.
This challenge with the hashtag #fridayfitnesschallenge is on Instagram. You can follow me on there by clicking this link