Stretching
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
39-58 Minutes
Stroke Rate
20-30 SPM
Intensity
60-90% MHR
Information
3 minutes divided into 3 x 1 minute pieces
-
- 1 minute at 26spm at 60-70% intensity – focusing long and strong rowing strokes
- 1 minute at 28spm at 70-80% intensity – focusing on push the legs just a little harder
- 1 minutes at 30spm at 80-90% intensity – focusing sitting strong and maintaining speed
Light rowing for 2 minutes for recovery. Repeat the 3 minutes 3 up to 5x
Interval 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
