(A) Pushup Plank Lat Row
Start as per the basic plank but from a pushup position. 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 look at the ground NOT up (to ensure you are not straining your neck). 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. Once you can achieve 10-15 reps of lat rows per side for 3 sets you are ready to progress to the most advanced planks; Ball Roll Outs, Ball Shoulder Circles and the Ab Wheel.