Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Wobble Lunge

Wobble Squat

Lateral Lunge with Front Rack Resistance

Suspension Row

Kneeling Cable Pull Down (Lat Pulldown Progression)

Suspension Row with Rotation

Pull Ups and Progressions

Single Leg Squat to Bilateral Cable Pull Down

Modifications of Renegade Row

Combined Deep Cervical Flexor and External Rotator Activation