Mad Dogg Athletics crosscore Owner's Manual - page 32

RBT™ Exercises

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© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

PROGRESSION 3 

Single Arm Lat Row – Pin Out 

BEGINNER 

•   PULL THE PIN! 

•   Keep one arm extended 

and static while other arm 

executes a single arm row (E, 

F, or G).

•   Return to the starting position 

and repeat.

TIP:

 You may create variations 

by doing pronated rows (E), 

neutral rows (F) or high shoulder 

rows (G). 

PROGRESSION 4 

Single Arm Lat Row to Semi-

Rotation – Pin Out 

INTERMEDIATE 

•   PULL THE PIN™! 

•   Keep one arm extended 

and static while other arm 

executes a single arm row (E 

and F). 

•   While conducting this 

movement, slightly rotate the 

hips and navel into direction of 

the rowing arm. Your feet can 

slightly rotate as well (H and I).

•   Return to the starting position 

and repeat.

TIP:

 For those with lower back 

strength or flexibility issues, 

slightly rotating the feet will 

reduce the engagement of the 

lower back muscles. 

E

F

G

H

I