Sets: 2-3

Reps: 10 each side

• In an all fours position, place a dumbbell on one side and extend the same leg out. Most of your weight is on the other arm and leg. Rotate your pelvis slightly to open up.

• Pick a weight that feels challenging but doable.

• Inhale and expand the ribcage to prep for the movement.

• Exhale and draw in your core, stabilize through the arm and leg as you row the dumbbell with the opposite arm. Squeeze the shoulder blade as you row the weight back.

• Inhale as you lower the weight back down. Exhale, repeat.

• Create a stable base through the weight bearing arm by pushing the floor away. Feel the shoulder blade slide around the ribcage to stabilize.

Modifications:

• Decreasing the weight.

• Bringing the extended leg in to increase base of support.