Side Plank with Leg Lift Hold and Single-Arm Cable Row
- 1 - Perform a side plank by propping yourself up on your elbow with legs stacked. Lift your hips, creating a straight line, and simultaneously lift your top leg, engaging your hip muscles for stability.
- 2 - Set up a cable machine with the handle at a low point. Stand facing the machine, hold the handle with the arm opposite to the side of the plank, and perform a single-arm row, focusing on squeezing your back muscles.
- 3 - Execute the single-arm cable row while holding the side plank with leg lift. Coordinate both movements, engaging your core, hips, and upper body simultaneously.
- 4 - Switch sides after completing the set to work the opposite arm and leg. Maintain proper form, and focus on controlled movements throughout.
- 5 - Inhale as you prepare for the movements, and exhale during the effort phases of both the side plank with leg lift and the cable row. This aids in maintaining proper breathing patterns and core engagement.
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