Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world.

Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way.

Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one).

0:00 A bleary Hello!

0:41 Machine Setup: Seat, Feet & Grip

1:50 Warming Into the Row

2:50 The 8x2 Minute 2K Predictor

5:06 Technique: Arms Away & Pull at the Back

5:51 Core Engagement: Brace, Brace, Relax

7:17 Don't Go Pancake Flat at the Back

7:51 Leg Drive: Push the Machine Away

8:53 It's YOUR Power, Not the Machine

9:06 Controlling Intensity Through Leg Push

16:24 Rate of Perceived Exertion

22:50 Cool Down & Stretches

28:40 Glute Stretches

37:39 Quad Stretches

39:00 Hip Flexor Stretches

41:00 Forearm & Wrist Stretches

41:50 Shoulder Stretches

Don't Row Alone. Row Along.

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