Скачать или смотреть Side Plank Isometric Abduction with Row

Begin lying on your side with your elbow directly under your shoulder and legs fully extended, stacked one on top of the other. Your body should form a straight line from head to ankles. Hold a resistance band or cable in your top hand with the anchor positioned in front of you at chest height. Engage your core and lift your hips into a full side plank, supporting yourself on your elbow and the side of your bottom foot. Keep your shoulders stacked and prevent your torso from rotating. Once stable, lift your top leg slightly into hip abduction and hold it isometrically. Maintain this position as you pull your top elbow straight back into a row, squeezing your shoulder blade toward your spine. Move slowly and avoid twisting, dropping your hips, or lowering your leg. Return your arm to the start with control and repeat as directed.