Dynamic Warmup for Rowing | Faster Masters Rowing
Learn a dynamic warmup routine for rowing | Faster Masters Rowing Radio – the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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01:00 This Past Week – what we do to advocate for masters rowing. Change of date for Masters Championships in New Zealand; Erg Racing Webinar recording is published.
08:30 What is a dynamic warmup?
Preparation to Train. The purpose is to get your joints moving; circulation going and to raise your body temperature.
At the bottom of these notes is the link to download the dynamic warmup ebook.
09:50 5 minutes of aerobic exercise to start – spinning bike, erg or jog.
10:20 Start with your ankles – simple flexibility a dorsiflection stretch.
11:45 Leg swing in two directions
12:50 Hip extension, knee bent on all fours, kneeling.
13:35 Hip abduction – the “fire hydrant” exercise.
14:00 Glute bridge
14:40 Abdominal plant, Remind your body what stability feels like.
15:40 Band pull apart for the arms.
16:45 Push up with protraction – you can modify this by doing it against a wall or a step
18:30 Squad and shoulder flexion. Keep your heels down. This helps keep your spine in neutral.
20:00 If you only have time for one exercise – do the leg swings and the squats if you have time for two exercises.