3. Kneeling Opposites with Single Arm Row

Sets/Reps: Start with 2 sets of 8 reps and progress to 3 sets of 12 reps

Purpose: To provide stability throughout the core and strengthen the lats, rhomboids and opposite side glutes.

Description: Kneeling on a bench, place a dumbbell in the right hand. Slowly row the right arm toward your ribs as you extend the left leg behind you at the same time. Make sure to squeeze shoulder blades together and don't let your shoulders shrug toward your ear. Try to feel like your pulling the right shoulder toward your left hip. The end position should be so that your left leg is extended straight behind your hips and your left glute is squeezed tight.