About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout - 4. Body Weight Row - Plank4. Body Weight Row - Plank Exercise Type: BIG FOUR Repetitions: 8 - 12Instructions: 1. Stand facing away from the dip stand with your heels resting on the narrow cross-member. 2. Squat down and grasp the grips from underneath. 3. Walk your feet out until your legs and body are straight, with only your heels on the floor. 4. Begin pulling up by first squeezing your should blades together. 5. Use your arms to pull your body up to the grips. 6. When you reach your highest position squeeze your should blades together tightly. 7. Lower yourself to the start position. 3. Windmill 4. Body Weight Row - PlankThis is an awesome exercise for strengthening your shoulders, back and even muscles in your lower body. 5. Resistance Knee RaiseThis exercise is a real breakthrough because for the first time you can add elastic resistance to your legs during the running motion.