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.

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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