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Introduction
Introduction
A strong core is an essential aspect of rowing successfully. It helps to provide stability through the stroke, encouraging better posture and improving power transfer through the body. Also, a strong core protects the lumbar spine, decreasing the chance of lower back injury.
The Thursday progression squad erg session will also include a 10 min core strength component.
Each activity/hold should be performed/held for 30 sec with 10 sec between each exercise.
Useful app
Useful app
Timer: Timer Plus - https://play.google.com/store/apps/details?id=com.vgfit.timerplus&hl=en_GB
- Plank
On your elbows
Make it easier: do on your knees
2. & 3. Side plank - left & right
2. & 3. Side plank - left & right
On elbow and keep your hips square – don’t allow them to twist round towards to ceiling
Make it easier: do on your knees
4. Reverse crunches
4. Reverse crunches
Arms straight or bent. Legs on the floor
Lift torso,
hold for 2s,
return to floor
Make it easier: hold for shorter time
5. Flutter kicks
5. Flutter kicks
Ensure your back is flat on the floor. Head up or down – your choice
This is a 'fast' exercise with small leg movements.
Head up or down – your choice
Make it easier: do with your legs closer to 90 deg
6. Slow bikes
6. Slow bikes
Ensure your back is flat on the floor. Support your head lightly.
Twist so that elbow comes to opposite knee
This is a slow exercise, it should take 2-3 sec to go from 1 side to the other
7. Toe touches
7. Toe touches
Aim to touch your toes every 3-4 sec
8. V-sit hold
8. V-sit hold
DO NOT hold your legs
Keep your back straight
Make it harder: straighten your legs or increase the angle between your body and legs
Make it easier: have smaller angle between your body and legs
9. Scissors
9. Scissors
Ensure your back is flat on the floor. Head up or down – your choice
This is a slow exercise with a big leg movement, it should take 2-3sec to go from L leg lifted to vertical to R leg lifted to vertical.
Make it easier: do with your legs closer to 90 deg
10. Jack knives
10. Jack knives
1 - Arms up to 90 deg
2 - Lift Legs up to 90 deg
3 - Toe touch
4 - Legs down
5 - Arms down
DO NOT push your legs up off the floor – lift them!
This is a slow exercise, you might only get 6-7 reps done in 30s
Make it harder: don’t touch the floor with your feet
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