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. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 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. https://fastermastersrowing.com/register/erg-racing/ 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. file:///Users/Rebecca/Downloads/Dynamic%20Warm%20Up%20Routine.pdf