Recommended Workouts and Instructional Videos

NEW ROWER - HOME WORKOUT

Simple Strength 

Frequency: Complete these exercises two to three times each week. Once you are proficient and can perform each with excellent form, let your coach know! You’ll then advance to the next workout.

Warm Up: Five to seven minutes

• Walking/light jog/marching in place
• Kneeling hip hinge 2 sets of 10

Workout: 

• Circuit 10x30x30 = 10 exercises, 30 seconds on,  30 seconds off, for a total of 10 minutes.
• Complete 2 sets of circuits, with 5 minutes rest in between, for a total of 25 minutes.
• Exercises below, w/modification option if desired.

1. Deadbug
2. Pushups (modification - on knees if desired, or use a wall)
3. Hip Bridges
4. Door Frame Rows
5. Plank (modification - on knees if desired)
6. Squats
7. Right-Side-Plank / Star-Fish (modification - on knees if desired)
8. Left-Side-Plank / Starfish (modification - on knees if desired)
9. Fire Hydrant
10. Dead Fish / Superman

Complete the workout with the World Greatest stretch - 5 sets on each side

EXPERIENCED / COMPETITIVE ROWER WORKOUT

Recommended Core/ Body Weight Circuit:

• Circuit 10x50x30 = 10 exercises, 50 seconds on, 10 seconds off
• Complete 2 sets in order, with 5 minutes rest between sets.

1. Bicycle Crunch

2. Bird Dog