Plank row to downward dog

How to do it

1. Set upHigh plank.
2. MoveRow one elbow back, put the hand down, then push your hips up and back into downward dog. Come forward to plank and row the other arm.
3. Watch forWalking your feet in for the dog. Your feet stay where they are; only your hips move.

Easier or harder

Easier

Plank row + reach: no downward dog.

Harder

Divebomb pushups: from the dog, swoop down and through.

What it works

Muscles

Lats, Core

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Plank row + reach
• Standard push-ups
• Negative push-ups
• Low push-up hold
• Push back push-ups
• Push-up + shoulder tap

In these workouts

• Upper-Body HIIT Workout