Stretch
Information
Please use the stretching guide below before you begin the main workout. Proper stretching reduces the chance of injury significantly.
Duration
5-10 Minutes
- In a seated position sit tall with shoulders relaxed.
- Tilt your head to one side.
- Feel a gentle stretch on the other side of the neck.
- Keep both shoulders relaxed.
- If comfortable use your hand to assist the stretch.
- Hold for 10-20 seconds and repeat with the other side of the neck.
- In a seated position sit tall with shoulders relaxed
- Extend one arm out and across the chest
- Use the other arm to support and assist the stretch.
- Hold for 10-20 seconds and repeat with the other arm
- In a seated position sit tall with shoulders relaxed
- Lift one arm up and bend behind the neck
- Reach the hand down the spine
- Use the other arm to support and assist the stretch.
- Hold for 10-20 seconds and repeat with the other arm
- In a seated position sit tall with shoulders relaxed
- Clasp the hands behind the back
- Gently raise your arms behind you
- Relax the neck and shoulders
- Squeeze shoulders blades together
- Hold for 10-20 seconds
- In a seated position sit tall with shoulders relaxed
- Clasp your hands in front of your body
- Slowly raise your arms upwards and forwards
- Round your upper back and stretch your shoulder blades apart
- Hold for 10-20 seconds
- In a seated position sit tall with shoulders relaxed
- Bend one leg bringing the heel towards you
- Rest knee either to the side of the rail or gently on the floor
- To increase the stretch, sit tall and push the hips forward
- Hold for 10-20 seconds and repeat with the other leg
- In a seated position sit tall with shoulders relaxed
- Position one foot on the footboard
- The opposite leg should be firmly on the ground for support
- A stretch should be felt at the back of the extended leg
- To increase the stretch pivot forward at the hips keeping the back straight
- Hold for 10-20 seconds and repeat with the other leg
- In a seated position sit tall with shoulders relaxed
- Lift one leg up and position the ankle across the knee of the opposite leg
- The opposite leg should be firmly on the ground for support
- Use your hands to support the crossed leg and assist the stretch
- Hold for 10-20 seconds and repeat with the other leg
- Lying face down on the floor/carpet/mat
- Position the palms of your hands directly under shoulders
- Slowly lift the upper body, hyper-extending the spine
- Relax the lower back and abdominal muscles
- Hold for 10-20 seconds and repeat 2 or 3 times
Warmup
Information
After you have stretched, you are ready for the next phase of your workout – warming up. Follow along with Jill in her instructional videos on Warming Up before rowing.
Duration
5-10 Minutes
Main Workout
Strokes
~240-320 strokes
Stroke Rate
32-34 SPM
Intensity
Low
Information
Main Workout – 5x 20 Stroke Sets
• 1st set of 2- 4x 20 strokes was focusing on a long and strong rowing action – similar to power strokes. 10 strokes light in between each 20 strokes. Repeat the 20 strokes 2- 4x.
Light rowing and recovery for about a minute. Sip of water if need.
• 2nd set of 2- 4x 20 strokes focusing on 10 build, 10 hold – 10 strokes building the stroke rate to about 32-34spm and hold that for 10 strokes. 10 strokes light in between each 20. Repeat the
20 strokes 2- 4x. Light rowing and recovery for about a minute. Sip of water if needed.
• 3rd set of 4x 20 strokes of single arm rowing, row with left arm smoothly and strongly for 20 strokes, then 10 light strokes of normal 2 arm rowing then row 20 strokes with right arm and
repeat 2x to complete the 4x 20 strokes.
• 4th set of 2- 4x 20 strokes of underhand arms and body only rowing for 20 strokes, 10 strokes
light full slide rowing, repeat 2- 4x. Light rowing and recovery for about a minute. Sip of water if need.
• 5th set of 2- 4x 20 strokes of one of each of the above
• 20 strokes long and strong, 10 light
• 20 strokes 10 build, 10 hold, 10 light
• 20 strokes 20 of each arm
• 20 strokes underhand arms and body only rowing
Listen To This
Cooldown
Information
After completing the main workout, all that is left is to cooldown. Follow the video below to correctly cooldown after a hard row.
Duration
5-10 Minutes
