8. Plank March – Core and Abs Workout
This exercise is a great warm-up movement and combines some unilateral scapular stability work with a quick hit to the core.
Try 30-45sec continuous alternating marching in your warm-up combined with some easy rowing.
9. Side Plank Rotations
This is a great closed chain rhomboid exercise and can serve as a great warm-up drill on days you are going to have an upper-body pulling or pushing day.
Pair this with a single leg wall sit to give your hips and shoulders the prep needed for today’s training.