Exercise 3: High Plank Single-Arm Row to Pike Tap-Back
Start on your hands and knees, shoulders directly over wrists and hips over knees, holding a dumbbell against the ground in your right hand. Brace your core and extend your legs back behind you, tucking your toes under to lift your knees off the ground and spreading your feet wider than shoulder-width apart. This wide-legged high plank is your starting position.
Pull your core toward your spine and squeeze your glutes as you lift the dumbbell off the ground, pulling it to your right armpit. Make sure your right elbow is pointing up and your right shoulder blade is squeezing in.
Lower the weight to the ground with control, bracing your core and glutes and doing your best to minimize any rocking movement from side to side.
As soon as you set the weight down, push through your left palm and use your abs to lift your hips toward the ceiling, as if you're going into Downward Facing Dog.
Reach your right hand back toward your left shin, getting as close as you can and tapping it if possible.
Shift your hips and torso forward to return to the high plank position, grabbing the dumbbell with your right hand.