A Workout a Day
Exercises
Manage Exercise Variation
Exercise
Exercise
Planks + Rows
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Planks + Rows
Renegade Row
Dumbbells
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Prerequisites
2
Planks (Hands)
Requires proficiency of 50%
Manage
Knee Hand Plank
4 sets of 15-30s holds
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Manage
Hand Plank
Gymnastic Rings
4 sets of 15-30s holds
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Manage
Decline Plank
4 sets of 15-30s holds
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Manage
One-Arm Plank
Gymnastic Rings
4 sets of 15-30s holds (ea. side)
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Manage
One-Leg Plank
4 sets of 15-30s holds (ea. side)
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Manage
X-Plank
4 sets of 15-30s holds
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Manage
Extended Plank
4 sets of 15-30s holds
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Manage
One-Arm One-Leg Plank
4 sets of 15-30s holds (ea. side)
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Rows
Requires proficiency of 50%
Manage
Bodyweight Rows
Low Box
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Horizontal Rows
Gymnastic Rings
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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