#renegaderows

A little bit of everything with @keepgoinggreen today. #riseabove #kettlebells #legday #streetparkingwod #renegaderows #fitness #strongwomen #ageisanumber https://www.instagram.com/p/Bor_BlXlLqP/?utm_source=ig_tumblr_share&igshid=11a24v3vmfm9o

Friday workout complete! #bottomupkblunges #gobletjumpsquats #pushpress #renegaderows #doubleunders #situps (at Mobstarz Gym)

@mobxfit23 bday workout complete! #workout #gym #ididit #upinthegymworkingonmyfitness #pushups #thrusters #squatcleans #snatch #deadlift #pushpress #renegaderows #run #lunges #farmercarry (at Mobstarz Gym)

The renegade row (also known as a plank row) is almost a variation of the dumbbell row. It's designed to target the upper back and, like a plank, designed to target the core. Benefits of Renegade Rows Renegade rows train anti-extension. ... They train anti-rotation. ... They hammer your chest, triceps, and shoulders. ... As a bonus, each set of renegade rows takes 30-60 seconds. ... They train your lats. ... They integrate strength and stability. FULL VIDEO COMING SOON😉! #renegaderows #rows #rowingworkout #fitnessmotivationdaily #strengthandconditioning #strengthworkout #homegymworkout #homegymideas #reebokxgigi #reebokclassic #crossfit #healthyworkouts #healthylifestyle #stayhome #gymlife #dietlife #pushups #pushuprows #gymmotivations #postmalone 🎵😃 (at Reebok) https://www.instagram.com/p/B_gLVW3BBv0/?igshid=wubzx54km0lt

5 Things I wish I knew when I started: 1. You cannot out train a bad diet! 2. You are not always going to be motivated! 3. You do not need to eliminate foods you love! 4. You shouldn't always be dieting. 5. You have to find joy in the journey 🎧 New podcast talking about these more in depth. Link in stories & IG highlights. Or search "Just Get Fit With Nikki" on Apple, Spotify, Google Play and more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which one of the above lessons resonates with you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Upper Body Workout 💦 🔸Renegade rows 🔸Tricep kickbacks 🔸Hammer curls 🔸Neutral grip overhead press 🔸bent over flys Aim for 3-4 sets of 10-15 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a pair of dumbbells? Join my HOME challenge! Link in bio 🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @Ryderwear Staples collection sports bra and the geo seamless collection leggings. Both true to size. Use code NIKKI10 to save! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #teamryderwear #ryderwear #outdoorworkout #renegaderows #upperbodyworkout #tricepkickbacks #gluteworkout #gluteexercises #glutebridge #dumbbelldeadlifts #bootyworkout #resistancetraining #dumbbellworkouts #dumbbellworkout #homedumbbellworkout #strongerwithnikki #justgetfitworkout #hometraining #homeworkouts_4u #athomeworkoutvideos #noequipment #healthpodcast #fullbodyworkouts

Benefits of Renegade Rows The renegade row is a compound, high performance exercise that attacks a weak core, improves performance, and stimulates muscle growth. It also helps you prevent injury and build a rock-solid physique from head to toe. Here's how: Renegade rows train anti-extension. When you hold proper position without arching your back or pointing your butt at Mars, you'll hammer your anterior core to build strength and endurance. Strength combined with the ability to prevent movement when fatigued – in this case, extension – is the key to preventing injuries. They train anti-rotation. An example of anti-rotation is checking your swing in baseball. Rotational power is important for athletes, but to build powerful rotation you must first be able to prevent it. With each rep on the renegade row, you'll need to row slowly while pushing both hands and feet into the ground to prevent movement. They hammer your chest, triceps, and shoulders. Your hands are elevated on dumbbells, leading to a deeper push-up. A deeper range of motion means a greater stretch of your muscles, leading to a greater concentric contraction. During each row, you'll need to push the non-rowing dumbbell into the ground. This creates a wicked isometric contraction of your chest, shoulders, and triceps. As a bonus, each set of renegade rows takes 30-60 seconds. Evidence points to time under tension (TUT) being a primary driver for metabolic stress-induced hypertrophy. When done for many sets, the cumulative time under load cooks your upper body and makes for an excellent high-performance finisher. They train your lats. You'll need to row the dumbbell back towards your hip in a "J" pattern. When rowing in this fashion, the lats are the primary focus rather than the traps, rhomboids, and rear delts. Further, your push-up is deeper due to elevating your hands on dumbbells. This hits your lats harder (as well as your chest) as they work overtime to stabilize your shoulders. If you're not accustomed to deep push-ups, this exercise will create wicked soreness in your lower lats. They integrate strength and stability. #row #renegaderows #crossfitgirls (at Somewhere on the Earth) https://www.instagram.com/p/B6vVSFchCwo/?igshid=1sfueff9kcrye

Hotel #concept2 workout I haven't worked out twice in one day in a long time. I was attending a conference all day and I knew I wanted to eat some good food so I made sure I worked out in the AM. I had some good seafood. There's not much to do here and it's sooooooooo hot and humid here in South Texas I decided to do a second PM workout. Morning 5000 total row Movements during 3 min rest * 2000m row + 5 #DumbBell thruster + 5 #RenegadeRows * 1500m row + same * 1000m row + same * 500m row + same Evening 5000 total row Movements during 3 min rest * 2000m row + 5 #DumbBell burpee deadlift + 5x combo mtn climbers * 1500m row + same * 1000m row + same * 500m row + same #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine @concept2inc @holidayinnexpress (at Holiday Inn Express & Suites Edinburg-McAllen Area) https://www.instagram.com/p/B2obNtonQ5r/?igshid=1p3qatzroeps1