Standing Single Arm Row: Stand parallel hips distance apart and draw the Left Leg backwards so that the toe is behind the hip. Bend the front knee and lean forward approximately 30-degrees and place the right hand on the right leg above your knee. Hold the weight in the Left hand and extend the arm straight down so that it hangs with the weight vertically parallel to the floor. Pull up towards the chest and keep the elbows back and close to the body as you pull with a fluid motion. The key is to stay fluid and not jerky. Return to the extended start position and start a gain.

Repeat on the opposite side as shown.