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 after

Exr app with sunken ships course

Perfect for morning consistency

What 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 explained

Row 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 - Intro

01:50 - Let's Row

02:23 - Exr App Discussion

03:02 - RowPro vs Exr Community

06:22 - Aviron Bike & Treadmill Market

07:33 - Technique: Don't Bend Knees First

09:25 - Handle Rebound Sequencing

11:10 - Fluid Motion Overlap

12:10 - Push Machine Away Not Pull

14:14 - Empire State Building Analogy

16:16 - MyRow Filming Update

17:14 - Ski Erg Test Video

21:22 - 5K Every Day Accountability

23:17 - STRETCHING BEGINS

23:32 - Hamstrings on Machine

24:43 - Doorway Hamstring Method

25:10 - Glutes Rotation Stretch

26:30 - Dad's Monk Cowl Bald Spot

27:17 - Quads Standing Stretch

28:22 - Heel Problem Balance Issues

28:39 - Metrics: 21:26, 208.2 Pace

29:00 - Developing RowAlong PM5 App

29:17 - Forearms & Wrists Stretch

30:04 - Shoulder Stretches

31:56 - Hip Flexor Explanation

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🔴 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 #exr

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