Arms, back and core all in one.

Chris shah, founder, Fitness coach

Here is a triple benefit exercise that targets

• Arms

• Back

•  Core

Think of this exercise as a plank first and a row second.

Summary of the video

Equipment needed

•  Strong grocery bag or back pack, duffel bag. Fill bag with cans or anything heavy (12-25 lbs)

•  Couch arm or chair. Something strong and sturdy at around knee height

Technique points

•  Pits of elbows faced forward. Screw shoulders in

•   Tighten core and gluts

•   Little to no movement in core as performing rows

• Regress or progress platform height depending as needed

Performance points

·         Three rep schemes

1.      10-12 reps each side , alternate 3-5 times

2.      2 reps , 5 second hold at top, repeat cycle 4-10 times each side

3.      10-15 second row hold, alternate sides until posture breaks down

 Dedicated to your success, 

Chris Shah

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