keep distance from...• feet secured • relaxed upper back • pivot back from hips • keep...

CORE ESSENTIALS Switch on the right muscles Establish 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 4 DRIVE Establish the movement pattern • x 30 Reps 6 END OF STROKE 7 SIDEWAYS CONTROL www.rowingaustralia.com.au © 2014 Rowing Australia All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means without prior written permission from ROWING AUSTRALIA LTD, as permitted under the Copyright Act 1968 (CTH). These exercises and advice are not intended as a substitute for healthcare advice and guidance. We recommend that you consult a Medical Practitioner before attempting any of these exercises / stretches or embarking on any other exercise program. Rowing Australia Ltd accepts no responsibility for any loss, damage or injury that may be caused in connection with or as a result of applying this information. 3 OPENING BODY Add 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 8 ROTATIONAL CONTROL Cope with the forces from the oar 5 DRIVE

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Page 1: Keep distance from...• 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

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

www.rowingaustralia.com.au© 2014 Rowing Australia All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means without prior written permission from ROWING AUSTRALIA LTD, as permitted under the Copyright Act 1968 (CTH). These exercises and advice are not intended as a substitute for healthcare advice and guidance. We recommend that you consult a Medical Practitioner before attempting any of these exercises / stretches or embarking on any other exercise program. Rowing Australia Ltd accepts no responsibility for any loss, damage or injury that may be caused in connection with or as a result of applying this information.

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

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