Core & Mobility Workout for Rowing Strength

This short workout focuses on strengthening your core and improving mobility, which will ultimately help your rowing performance.

Complete each exercise for 30-45 seconds. Rest 15 seconds between exercises.

Download Workout PDF


Squat Chop
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1 – Start in a squat position with your arms straight overhead.
2 – Stand upright, raising one knee up to hip height and lowering your arms straight down to the outside of this knee.
• Lower back into the squat with arms overhead and repeat.
• Complete all reps on one side before switching to the other side.


Front Bridge Hip Drop
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• Lie face-down on the floor with your legs straight and arms tucked in by your sides.
1 – Raise your body off the floor, resting on your toes and forearms.
2 – Lower one hip down to the floor, twisting your torso to this slide slightly.
• Hold briefly, return to the top position, then lower down to the other side with the opposite hip.
• Alternate sides with each rep.


Side Bridge Crunch
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1 – Prop your body up off the floor on your forearm with your legs straight out on top of one another, with your top hand to the side of your head.
2 – Lower your top elbow down toward the floor, twisting your torso to this side.
• Twist your torso and raise your elbow back up to the start position and repeat.
• Complete all reps on one side before switching to the other side.


Alternating Superman
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• Lie face-down on the floor with your legs straight and your arms outstretched overhead.
1 – Raise one arm and the opposite leg straight up about 18 inches off the floor.
2 – Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady.
• Perform one rep on one side, then switch to the other side. Alternate sides with each rep.


Scorpion
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1 – Lie face-down with your arms out to the sides.
2 – Raise one foot, bending at the knee, and roll over to one side, bringing your foot toward your opposite hand.
• Perform on one side, then switch to the other side. Alternate sides with each rep.


Reverse Lunge Rotation
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1 – Stand upright with your arms by your sides.
2 – Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.
3 – Push off your front foot and step back into a reverse lunge, dropping your knee toward the floor and twist your torso to the side of your front foot.
• Push off and step forward again, repeating the whole sequence.


Front Bridge to T
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• Lie face-down on the floor with your legs straight and arms tucked in by your sides.
1 – Raise your body off the floor, resting on your toes and forearms.
2 – Raise one hand up while rotating your body to the same side and look up at your hand.
• Hold, then lower yourself back to the floor and repeat, twisting up to the other side.
• Alternate sides with each rep.


Side Bridge & Abduction
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• Lie on one side, propped up on one elbow, with your legs straight on top of another.
1 – Raise your body off the floor, resting on your forearm and foot.
2 – Now raise your top leg up straight, while keeping the rest of your body in a straight line, with your elbow directly under your shoulder.
• Hold, then lower yourself down and repeat.
• Complete all reps on one side before switching to the other side.


Glute Bridge
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1 – Lie on your back with your knees bent and feet flat, placing your hands at your sides.
2 – Raise your hips off the floor, trying to make a straight line from your hips to your shoulders.
• Lower yourself back to the floor and repeat.


Back Cat
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1 – Start on all fours on the floor, with your back slightly rounded.
2 – Arch your back, pulling your abdominals up and in, raising your shoulders and lowering your head.


Front Bridge Hip Drop
11_Front_Bridge_Hip_Drop_M

• Lie face down on the floor with your legs straight and arms tucked in by your sides.
1 – Raise your body off the floor, resting on your toes and forearms.
2 – Lower one hip down to the floor, twisting your torso to this slide slightly.
• Hold briefly, return to the top position, then lower down to the other side with the opposite hip.
• Alternate sides with each rep.

You’re done, great job!

Download Workout Return to Rowing Plan

 

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