Renegade rows

Start out with two dumbbells on the floor about shoulder-width apart. Starting in the tall plank position with your hands on the weights. Row one weight up towards the side of your body while balancing on your other hand and feet. Focus on keeping your hips from twisting about and brace your core from within. Alternate from right to left about 4-8 reps each side.

Side plank with weight

After your renegade rows are complete, shift into a side plank off of your forearm. Keep your chest open, hips pulled up and the weight stacked inline above your shoulder. Hold the position while squeezing your core, holding 30 seconds. If you need to modify you can drop the the bottom leg underneath you to a knee for support.