Granite Fitness and Performance
RowingThis program is designed to help rowing athletes become stronger, faster rowers helping increase their overall endurance and time trials.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 5ea. - Plank Shoulder Tap x 6ea.
B1
Goblet RFE Split Squat
3 x 8
B2
Pull-Up
3 x 8
B3
Banded Pallof Hold
3 x 0:20
C1
Back Squat
3 x 8
C2
1-Arm DB Row
3 x 8
C3
Front Plank Reach
3 x 8
D1
Lateral Mini Band Walk
3 x 8
D2
Dumbbell Calf Raise
3 x 8
D3
SB Roll Out
3 x 8
Conditioning
E
500m Row
2 rounds 500m row 3 minutes rest between rounds.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Medball Chest Pass x 10 - Box Jumps x 5 - Side Plank x 20sec. ea.
B1
Barbell Bench Press
3 x 8
B2
DB Reverse Fly
3 x 8
B3
Farmers carry
3 x 40
C1
DB Incline Bench Press
3 x 8
C2
TRX Face Pulls
3 x 8
C3
TK Kettlebell Halo
3 x 8
Conditioning
D
1km Row
Perform 1000m Row.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Half Kneeling Medball Lateral Toss x 5ea. - Broad Jump x 5 - Birddog x 8ea.
B1
Trap Bar Deadlift
3 x 8
B2
HK Landmine Press
3 x 8
B3
Banded Oblique Twists
3 x 8
C1
1 DB SLDL
3 x 8
C2
1 KB Overhead Walk
3 x 20
C3
Slide Board Body Saw
3 x 8
300m Row
D
3 rounds 3 minutes rest between rounds.
