Resistance-Band Renegade Row

- Flat surface (like a gym mat)
1. Set Up:
- Start by anchoring the resistance band securely to a sturdy object, such as a pole or a heavy piece of furniture. Ensure the band has enough tension when you place your hands on it.

2. Starting Position:
- Get into a push-up position with your feet shoulder-width apart for stability. Your hands should grasp the resistance band, one in each hand, with your palms facing down.
- Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain this position.

3. Movement:
- While maintaining the push-up position, pull one hand (with the resistance band) towards your waist. Focus on using your back muscles as you row the band.
- Keep your elbow close to your body and move it straight back, squeezing the shoulder blade on that side as you pull.
- Slowly return your hand to the starting position.

4. Repeat:
- Alternate sides, performing the same rowing motion with your other hand. This completes one full repetition.
- Continue to alternate arms for the desired number of repetitions or time.

5. Tips:
- Keep your hips stable and avoid rotating your torso while rowing to maximize effectiveness.
- Maintain a steady breathing pattern, exhaling as you row and inhaling as you return to the starting position.
- If you are new to this exercise, start with fewer repetitions and gradually increase as your strength improves.

6. Cool Down:
- After completing your sets, take a moment to stretch your back and arms to promote flexibility and aid recovery.