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Exercises Build Upper Body Strength While Burning Fat Fast | Plank Cable Row with Knee Kick

Build Upper Body Strength While Burning Fat Fast | Plank Cable Row with Knee Kick

Looking to build upper body strength? Try the plank cable row with knee kick intermediate/advanced exercise with StrongBoard Balance Board. Although, the target is primarily upper back muscles and obliques, it is also great for overall core strength and shaping your upper extremities.

Featuring Lamar Scales, Personal Trainer and StrongBoard Balance Ambassador.
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1. Bring yourself into full plank position, with your left hand over the platform logo, and your right hand holding the cable handle. Keep your abs engaged, head in line with your spine.

2. Keeping your elbow tucked in, pull the cable handle into your chest/anterior shoulder area as you exhale.

3. Pull your right knee to your elbow and be sure to squeeze your lats, and obliques as you pull the cable handle towards your knee.

4. Bring your arm and leg back to starting position as you inhale.

5. Repeat for desired amount of repetitions.

6. Switch sides and repeat steps 1-5.

7. Repeat for desired amount of sets.

Tips: Be sure to brace the abs at all times.  This will help stabilize the lower back while holding plank position. Utilize your back, abs, and shoulders to perform each repetition. For more of a challenge, you can add another board for your feet (as shown). You can also slow your movements down by adjusting tempo. Be sure to understand and perform this exercise on the floor first or until you feel confident in your form and technique, and strong enough for this exercise. 

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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StrongBoard Balance® Board

$269
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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

StrongBoard MINI®

$269
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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.