Get in a pushup position (high plank) the back is flat and you should be able to place a board on the back of your head, down your back to your heels.Don't bend at the hips, your back is NOT parallel to the floor. Think of your body alignment at the top of a swing, it's the same as any plank.

Your hands are shoulder width apart and in the same plane as the shoulders, don't let your arms get out in front of you.

The feet are ideally in line with the hips.

To perform the Body Weight row, slowly lift one hand up to your hip keeping the palm facing towards the floor. then slowly return it to it's original spot on the floor and do the other arm.

Try to keep the hips locked in place,no rotation anywhere. If you can't keep the hips from rotating move the feet apart just a little.

This exercise hit the core, quads, hamstrings, glutes, and upper body hard!

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