Rowing Machine Workout with Post-Workout Stretches | RowAlong 22 Minutes + Stretching Routine

Row 22 minutes, then stretch it out! Complete follow-along rowing workout with post-workout stretching demonstration on the machine. Using EXR app (the community gathering spot after RowPro faded), covering sequencing mistakes, and showing how I stretch hamstrings, glutes, quads, wrists, and shoulders - all without leaving the rower.The workout:22 minutes easy rowing (208 pace, 20 spm)Full stretching routine afterExr app with sunken ships coursePerfect for morning consistencyWhat you'll get:✅ Complete rowing workout with stretching✅ Common sequencing mistake fixed (bending knees first ruins posture)✅ Exr app community discussion✅ MyRow filming behind-the-scenes✅ On-machine stretching: hamstrings, glutes, quads, wrists, shoulders✅ Doorway hamstring stretch method✅ Hip flexor activation explainedRow at your own pace - 21-22 minutes of movement is what matters. Then stick around for the stretching routine you can do without leaving your machine!CHAPTERS:00:00 - Intro01:50 - Let's Row02:23 - Exr App Discussion03:02 - RowPro vs Exr Community06:22 - Aviron Bike & Treadmill Market07:33 - Technique: Don't Bend Knees First09:25 - Handle Rebound Sequencing11:10 - Fluid Motion Overlap12:10 - Push Machine Away Not Pull14:14 - Empire State Building Analogy16:16 - MyRow Filming Update17:14 - Ski Erg Test Video21:22 - 5K Every Day Accountability23:17 - STRETCHING BEGINS23:32 - Hamstrings on Machine24:43 - Doorway Hamstring Method25:10 - Glutes Rotation Stretch26:30 - Dad's Monk Cowl Bald Spot27:17 - Quads Standing Stretch28:22 - Heel Problem Balance Issues28:39 - Metrics: 21:26, 208.2 Pace29:00 - Developing RowAlong PM5 App29:17 - Forearms & Wrists Stretch30:04 - Shoulder Stretches31:56 - Hip Flexor ExplanationSUPPORT THE CHANNEL:☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong➡️ Become a Patreon: https://www.patreon.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1CONNECT WITH ME:👥 Facebook Group: https://www.facebook.com/groups/rowalong/🌐 Website: https://www.rowalong.com🔴 DISCLAIMER 🔴Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.#rowing #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #exrFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.