This isn't just a row. It's a chance to review yourself.

Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about).

21-minute low-intensity row at ~20 spm. 4-minute cool-down with stretches. Bail out at the 21-minute mark if you need less.

Don't Row Alone, Row Along 🦆

RowAlong Club Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Welcome & Machine Setup 0:29 Drag Factor — Why 145? 0:46 Posture & Seat Position 1:11 Foot Stretcher Strap Position 1:21 Handle Grip — Fingers Hooked, Not Choking 1:38 Countdown to Row 2:05 The Row Begins 2:25 Starting Easy — Finding Rhythm 3:00 Is It Okay to Row a Higher Drag Factor? 3:22 Power From the Legs, Not the Arms 4:33 Why a 2K Time Trial Helps Set Your Pace 5:53 "Jim Bro Meatheads" & Resistance Misconceptions 7:08 Heart Rate & Zone 2 9:58 Benefits of Low Intensity Rowing 11:28 My Technique Flaws — Over-Compression, Heels Lifting, Butt Scooting 13:06 Heels Down — Stopping Over-Compression 13:33 The Tape on the Rail Trick 14:53 Brain Muscle vs Brute Force 15:28 Using Feedback to Self-Correct 16:15 Forward Tilt & Arms Straight at the Catch 16:22 Hanging Off the Handle — Legs Do the Work 21:15 Recovery Sequence — Arms, Body, Then Knees 22:05 Shins Vertical at the Catch 23:07 Cool-Down 23:32 End of 21-Min Row 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch 35:47 Italy Trip — Any Recommendations? 36:24 Getting Back Into Training After a Break 36:57 Row Well. Be Well. Bye Bye.

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