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Stabilize your core and upper body at the same time. Renegade rows are a great option to work on pulling strength with limited/no equipment and they translate well into Animal Flow practice.

Note: You may also perform this movement with your knees on the floor as a regression. Once your core feels more stable, progress by hovering the knees just over the ground.

Tutorial (1-10 min)


Push / Crawl Pull / Hang Rotation / Anti-Rotation


Scapular Retractors Traps Core Full Body

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Archer Rows

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