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
Duration
18-40 Mins
Stroke Rate
22-26 SPM
Intensity
50-80% MHR
Information
Row 5000 meters
-1000 meters at 24spm
-1000 meters at 22spm (lower stroke rate and try to maintain speed*)
-1000 meters at 24spm
-1000 meters at 26spm
-1000 meters at 28spm
*Maintain speed by rowing longer and with more power on the Drive.
Goal times
– Beginners approx.30 minutes
– Intermediate approx.25 minutes
– Advanced approx.20 minutes
*Advanced rowers can repeat the 5000 meter distance.
Steady State Row Session
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
