5 Row Variations
Updated: Oct 13, 2020
Hey Goliath family! Performance Coach Jaco here for another addition of #WisdomWednesday.
This week we’ll be diving into 5 Back Row variations as I’ve noticed myself making these progressions and regressions lately in my training to suit various different clients’ abilities.
Before we start let’s do a quick warm up:
90/90 Hip Circuit 2 sets / 10 reps / each way.
Bird Dog + Dead Bug 2 sets / 10 each side
Cat Cow 2 sets / 10 reps
Wall Scaps 2 sets / 10 reps
RKC Breath Planks 2 sets / 5 exhales
Scap Push ups 2 sets / 10 reps
Now each variation offers its own pros and cons and I’ve ordered them from most supported to least. You’ll notice that all of these variations will all target the same muscles of the back in different ways. Other supporting muscles will come into play and we will cover those when we get there.