Rowing for Sport: Intermediate Workout 1 of 3 Program Template Trainer: Introduction Rowing is a great sport to develop whole body

fitness and strength. The Intermediate Rowing for Sport workout series is designed for an client who has completed the Beginner Rowing for Sport workout series multiple times with control, improvement of weights lifted and a good basic rowing technique. This program will take between 45 minutes and 1 hour. Perform the warm-up, followed by a 2000-meter row (remember to record the time duration). Then proceed to the exercise program and end with the cool-down.

Warm Up Complete 5 minutes of rowing to warm up. Focus on technique and use a low resistance setting with a low-to-medium effort level. Immediately after the warm-up, complete the cardio program - a high-intensity 2000-meter row. Cardio Program Activity Stationary Rowing Summary of the program Activity Barbell Row: Bent Over Axe chop medicine ball x-body Back Extension Bridge - Hamstring Curl w/Feet on Stability Ball Bridge - On Stability Ball With Crossed Leg, Lower Hips Push-Up Bicep Curl - Standing Barbell Squat - Body Hug with Rotation Lunge with Dumbells: Reaching Iso Abs - Prone with Hip Extension Intensity high Type Exercise Exercise Exercise Exercise Exercise Exercise Exercise Exercise Exercise Exercise Duration Comments 2000 meter timed row. Reps 10-12 10 10-12 10-12 10-12 10-12 10-12 10-12 10-12 30 seconds 45 seconds Duration Tempo 4-1-1slow and controlled 3-1-1 3-1-1 3-1-1 3-1-1 1-3-1 3-2-1 slow and controlled Intensity high Rest 60 seconds 30 seconds 60 seconds 60 seconds 60 seconds 60 seconds 60 seconds 60 seconds 60 seconds

Sets 3 3 3 3 3 3 3 3 3 2

Cool Down 5 minutes of rowing, with medium-to-low resistance. Developmental stretch to finish, full body. Barbell Row: Bent Over Reps: 10-12 Tempo: 4-1-1-

Sets: 3 Rest: 60 seconds

Intensity: high Duration:

Preparation - Stand with feet shoulder-width apart over the bar, flex at the hip and slightly at the knees. - Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90. - Maintain neutral spine and head position. Movement: - Assume a 60-45 bent over position (commonly known as a functional stance). - Maintaining optimal posture, pull the bar toward your abdomen (focus on retraction of scapulae). - Focus on generating movement from your core instead of just pulling with your arms. - Return to the start position and repeat movement for desired repetitions.

Axe chop medicine ball x-body Reps: 10 Tempo: slow and controlled

Sets: 3 Rest: 30 seconds

Intensity: Duration:

Preparation - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system. - Start with the feet slightly wider than the width of the shoulders, toes turned out slightly. Movement: - This movement involves a cross-body chop motion using a medicine ball. - Start with the knees slightly bent, both hands on the MB and arms straight. - The hands start at head height (as shown). - Accelerate the MB down and across the body. - Decelerate the ball at the low end and accelerate the MB back up to the starting position. - Repeat pattern back and forth for the desired reps then switch sides. Notes Perform this exercise on both sides. Complete all 3 sets on one side before changing. Use a heavy medicine ball or disc weight. Back Extension Reps: 10-12 Tempo: 3-1-1 Sets: 3 Rest: 60 seconds Intensity: Duration:

Preparation - If training the erectors is the goal (i.e. spinal extension), place the pad high enough to "block" the hip joint from motion and encourage spinal motion. - If training the glutes & hamstrings is the goal (i.e. hip extension), place the pad below the hip joint to allow for the correct motion. Movement: - Keeping legs straight and toes pointing straight ahead, draw-in abdomen and use glutes to raise upper body to a neutral position. - Keep chin tucked and shoulder blades retracted and depressed the entire time. - Hold and then slowly lower upper body back towards the ground to AVAILABLE end range.

Bridge - Hamstring Curl w/Feet on Stability Ball Reps: 10-12 Sets: 3 Tempo: 3-1-1 Rest: 60 seconds Preparation - Lay supine of the floor and place both feet on the ball. - Have arms straight out with palms facing upwards.

Intensity: Duration:

Movement: - Start by drawing-in the core and raising the hips up. - Maintain this position keeping the core/glutes activated and also the feet together. - Draw the feet into towards the glutes performing knee flexion while maintaining hip extension. - Continue for desired repetitions then lower the hips back to the floor in a controlled manner.

Bridge - On Stability Ball With Crossed Leg, Lower Hips Reps: 10-12 Sets: 3 Tempo: 3-1-1 Rest: 60 seconds

Intensity: Duration:

Preparation - For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in neutral position. - Dont let the head drop backward, or forward with the chin down. - Chest should be lifted. - Hips, knees, and ankles should be aligned. Movement: - Lower and lift the hips with control. - Dont allow the leg to move in and out (abduction and adduction of the hips). - Keep the knee stacked over the ankle. - The ball should not move. - Think of pushing the hips toward the ceiling. - Think of directing the tailbone towards the scapulae (emphasizing erector spinae). - Once desired time or repetitions are completed, switch legs and repeat. Notes Perform all 3 sets on the same leg before changing to the other side. Push-Up Reps: 10-12 Tempo: 3-1-1 Sets: 3 Rest: 60 seconds Intensity: Duration:

Preparation - In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90. - Come into plank position with elbows extended, make sure the entire body is in a neutral position. Movement: - Flexing at elbows, lower the body, maintaining neutral spine. - Push back to starting position without postural compensation.

Bicep Curl - Standing Barbell Reps: 10-12 Tempo: 1-3-1

Sets: 3 Rest: 60 seconds

Intensity: Duration:

Preparation - Stand on both legs with feet pointing straight ahead and knees slightly flexed. - Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position). Movement: - Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral. - Curl bar up to chest level. - Slowly lower the bar back to its original position by extending the elbows.

Squat - Body Hug with Rotation Reps: 10-12 Tempo: 3-2-1

Sets: 3 Rest: 60 seconds

Intensity: Duration:

Preparation - Ensure the individual is proficient at a squat before prescribing this exercise. Movement: - Stand tall and cross the hands above the chest. - Descend into a squat (for description, please see 'squat'). - As you ascend from the squat, rotate the body and lean to one side as if to deliver a body check. - Ensure that you do not travel too far over; you MUST control the end-ranges of motion. - Alternate sides and take care with the relative timing of this dynamic movement pattern. - TRAINERS: When observing the rotation, you should notice most of the rotation coming from the subtalar (ankle), hip and thoracic joints.

Lunge with Dumbells: Reaching Reps: 10-12 Tempo: slow and controlled

Sets: 3 Rest: 60 seconds

Intensity: Duration:

Preparation - Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. - Ensure that individual maintains a proper drawing-in and pelvic floor contraction, especially when in the forward lean phase of movement. Movement: - Start with the feet straight, with good alignment in the kinetic chain. - Take a stride forward, longer than a normal walking length. - Drop the back knee to the floor, and keep most of the weight in the forward leg. - Ensure that the forward leg maintains proper alignment (femur is not internally or externally rotated). - Lean over at the waist and allow the dumbbell to reach towards the floor (without touching the floor). - In a simultaneous motion, extend the trunk back to starting position and triple extend the forward leg back to starting position (as shown). - Alternate lunging leg for desired repetitions. Notes Perform all 3 sets on the same leg before chaning over, Iso Abs - Prone with Hip Extension Reps: 30 seconds Sets: 2 Tempo: Rest: Intensity: Duration: 45 seconds

Preparation - Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. - Activate the core with a good drawing in and pelvic floor contraction. Movement: - Begin in a iso abs prone position forming a straight line from head to toe, resting on forearms and toes. - Draw abs inward, and extend 1 hip by activating glutes and lifting one leg off the ground (extension of hip, knee and ankle dorsiflexion). - Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.