Pull - Lower & Core Stability

Renegade Rows are a compound exercise performed in a plank position with hands gripping dumbbells or similar weights on the floor. Begin in a high plank with your hands on the dumbbells, shoulders aligned over wrists, core engaged, and feet shoulder-width apart. Keep your body in a straight line from head to heels. While maintaining stability, row one dumbbell towards your hip by bending the elbow and squeezing the back muscles, then lower it back to the starting position. Alternate sides. Keep hips level and avoid twisting your torso excessively to ensure proper core engagement and shoulder stability. This exercise targets the back, shoulders, arms, and core muscles.

Sit on the ground with knees bent and feet flat or slightly elevated for increased difficulty. Hold a medicine ball with both hands, keeping your arms extended in front of your chest. Engage your core and lean back slightly to create a V-shape with your torso and thighs. Twist your torso to one side, bringing the medicine ball toward the ground beside your hip, then rotate to the opposite side. Keep your back straight and avoid using momentum; focus on controlled movements. This exercise targets the oblique muscles and overall core stability.

Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.