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Side Plank Row

This is an advanced rowing exercise so, before attempting this in your program, be sure that you can hold a solid, fully engaged side plank for at least 30 seconds to a minute. If you're good to go with that, you can use either a resistance band or a cable for this, just make sure the band is attached to a sturdy anchor at shoulder height (when in a plank, not standing.) Coaching Keys: Because the band/cable is going to be trying to pull you off your balance, keep your glutes squeezing tight and pushing the hips forward, so that your body doesn't "jackknife." Keep the supporting elbow and forearm directly under your shoulder and the rowing arm close to the body