Side plank held, row the band, double the burn.
Keep your hips lifted and stacked, do not let them sag while you row.
Stacking a row on top of a side plank makes the core hold two fights at once, the obliques keep your hips lifted against gravity while the band tries to yank your top shoulder forward and fold the position. Each side works independently, plank on one arm, row with the other, so a weaker left or right side shows up immediately. It's a serious progression from the standard side plank, adding movement and pulling tension without letting the hips drop an inch.
Movement. A static side plank only resists sagging, but rowing adds a shifting pull that constantly changes what your core must counter, plus the row itself. Holding perfectly still everywhere except the rowing arm is the whole challenge.
Regress one variable. Drop to the knees-bent side plank, use a lighter band, or shorten the rowing range. Build back up only when the hips stay stacked and lifted for every rep of the set.
Low, near floor height, in front of your chest in line with your body. That way the row travels naturally toward your hip and the band's pull challenges your position without twisting you off the forearm.
