British Rowing |

Week 7 – Stronger (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

Session 1

The strength aspect of the training plan is apparent again this week with some changes to previous exercises, or build in load for those that stay the same. Be sensible with your weight increases, and strict on your form in the new exercises to make the most of the session.

Session 2

As the lower body exercises in this training plan are all compound movements, meaning they work a number of your lower body muscles at the same time, we’re sticking to the same movements you have been doing for the last two weeks but building the load to reflect the need for an increase in intensity.

Session 3

By this point in the training plan, let’s take a look back and see how far you have come. Seven weeks down with one to go, you’re doing great!