COREESSENTIALS
Switch on the right musclesEstablish the movement pattern
Condition muscles needed on front of body
STABILITY • CONTROL • STRENGTH • ENDURANCE
EXERCISES SPECIFIC TO ROWING, TO OPTIMISE THE MUSCLE FUNCTION AROUND YOUR SPINE AND IMPROVE YOUR BODY’S CONTRIBUTION TO THE ROWING STROKE.
PERFORM 3 TIMES PER WEEK
1 FRONT OF STROKE • Tie off erg handle• Pelvis forward, relaxed upper back• Brace & lift bottom• Hold 30 sec x 3 • Flat low back
• Feet secured• Relaxed upper back• Pivot back from hips • Keep distance from pubic bone the same• x 30 Reps
• Body horizontal, hands on ears, elbows out• Crunch up approx 30°, keep chin in• Slowly lower to horizontal• x 30 Reps
• Relax legs around ball, secure feet• Hang body over ball• Chin in, raise upper body to horizontal, slowly lower• x 30 Reps
• Sit with shoulders over hips• Hitch hip up to one side, without moving shoulders, slowly lower• Repeat to opposite side• x 30 Reps
2 OPENING BODY
4DRIVE
Establish the movement pattern • x 30 Reps
6END OF STROKE
7 SIDEWAYS CONTROL
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3 OPENING BODYAdd load to the movement pattern• x 30 Reps
• Lean back from hips
• Let pelvis drop back a little
• Pelvis up from hips keep upper body still
• Bring shoulders over hips
• Rock body back 30° • Sit up from hips
• Trunk strong
• Trunk strong
A.
A.
D.
B.
C.
B.
C.D.E.
Condition muscles needed on back of body
Adapt to the boat moving under you
• Sit tall on ball, hard band or pulley coming from side• Brace trunk, move arms in & out• x 30 Reps
8ROTATIONAL CONTROL
Cope with the forces from the oar
5DRIVE