British Rowing |

Week 1 – Fitter (S&C)

Mobility Circuit

Before each session you should complete a mobility circuit to get your body ready to work.

Swing arms across chest1 minute at various angles
Hamstring swings30 seconds each leg
Hip flexor stretch30 seconds each side
Rock back to plank position1 minute
Cat stretch1 minute

1. Session 1

Use this first session as an introduction to all the exercises included in your strength and conditioning training plan. The exercises complement each other and give you a whole body workout each week. Make sure to start with the mobility and movement control, before working through the conditioning exercises and then the main strength exercises. Finish off with your trunk circuit before a nice stretch. Also use this session to set your base weight, you should be able to complete the stated number of reps with some effort but no loss of form. 

2. Session 2

If you have time to fit another strength and conditioning session in this week, repeat session 1.