Today we focused on another of my favorite drills.
The "Plank row" hits the chest, shoulders, triceps, traps, lats, biceps, and posterior deltoids. All while forcing your core to work as a stabilizer.
Start in push-up position with dumbbells in hand, hands shoulder width apart, sprawl feet out so legs are at open about 40 degrees
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Lower yourself down until you upper and lower arms are at 90 degrees
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Push up, raise left arm until it passes your should, repeat with right
Set the field up into 4 quarters. Total length should be about 50 yards. Separated into 12 1/2 yards sections.
Start at 1st marker.
Perform the plank row for 30 seconds with dumbbells ranging in weight from 8 - 25 lbs. (Choose weight according to your ability) Once completed, stand with dumbbells and lunge to next marker. Repeat at every quarter. Once the last marker is reached, stand with dumbbells and run back to start. Rest 1 minute repeat 3x sets.
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