Which exercise is number 8 in Preparation Drills?

• A. Prone Row
• B. Forward Lunge
• C. Bent Leg Body Twist
• D. Push-up (Moderate Cadence)

Answer: (A)

In Preparation Drills, the sequence is designed to gradually wake up the body, building posture, stability, and muscle activation before moving to more dynamic work. The Prone Row fits as the eighth movement because it emphasizes activating the upper back and scapular stabilizers in a low-load, controlled way. Lying face down isolates the pull mechanics, allowing you to retract the shoulder blades, engage the mid-back, and brace the spine without stressing the hips or knees. This creates a solid foundation for later drills that involve pushing, twisting, or single-leg work, where proper shoulder and core control is crucial.

The other options tend to be more demanding or require balance and rotational stability, which typically come after establishing the basic back and shoulder control provided by the prone row.