(A) Full Side Bridge/Plank with Lat Rows
From a side lying position start exactly as per a normal full side bridge/plank. You can use a pully (if you are at a gym or have a home gym) or a band. Brace your core and firmly grab the handle of a connected band or pully with your right hand and simply pull until your hand is at the bottom of your rib cage. There should be no spinal motion or torso twisting. Make sure you set your shoulder blades and keep your neck packed throughout the entire motion. Do 5 reps then switch to your left side. Your goal should be 10-15 reps of lat rows per side for 3 total sets per side.