Renegade Rows

The story goes that the renegade row was originally a bent over row, but left their organizational beliefs, went rogue, and is now it's own movement.

✅ The Set-up
- Set up in plank position with hands underneath the shoulders with hands on weights.
- Feet underneath the hips or slightly wider under shoulders.

🏃‍♂️ The Action
- Pull one weight/hand upwards towards your ribcage, elbows in and making a 90 degree angle.
- Return weight/hand to the ground to the plank position.
- Switch arms.

✅ The Finish
- The top of a plank position on toes and hands on top of weights, hips in line with the body.

🧢 Coaching Tips! Squeeze butt and legs to maintain a straight plank position throughout.

Renegade Rows

Pulling + Core Movements

Instructions, personalization options, and video demos are available for members only.

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Renegade Rows

Similar Movements

These related movements are often used in a workout's personalization options.

Plank Hand-to-Elbow
Plank Hand-to-Elbow

Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements

As Seen In

2021-10-20 R by Coach Janet
R
October 21, 2021

Today's workout brought to you by the letter "R"

2021-10-04 Rick's 💯+ More
Rick's 💯+ More
October 4, 2021

This workout brought to you by our member, Rick Varney (aka Anabelle Ruth Eileen Varney).

2021-09-08 Unbroken by Coach Janet
Unbroken
September 8, 2021

Today, we're working on jump rope skill by performing mandatory unbroken sets.

2021-08-03 Tipsy Tuesday by Coach Janet
Tipsy Tuesday
August 3, 2021

Balance and stability are the name of the game today.

Hinge/Pull Holds
Hinge/Pull Holds

2020-12-08 Warm-up

Jump Up, Jump Up & Get Down!
Jump Up, Jump Up & Get Down!

Pairs great with squatting and pulling movements.

2020-11-20 Warm-up
2020-11-20 Warm-up

2020-11-20 Warm-up