8-Minute Rowing Winning Warmup

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This 8-minute winning warmup routine will supercharge your core, hips, shoulders and back and ready you for race day, and your next workout!

Each activity in this video is carefully selected to engage all muscles and is progressed seamlessly from hands-and-knees to standing. (hyperlinks below to each activity)

Oftentimes rowers warm up with a quick jog and a few strokes on the erg. But what they’re missing is this 3D warmup secret.

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0:11 Cat/Cow
0:33 Cat/Cow with Arm & Leg Reach
1:05 Bird Dog Wave
1:40 Chest Sweeps
2:13 Hip Diagonals
2:44 Serratus Pressups in Modified Front Plank
3:07 Side Plank with Hip Touch
3:26 Prone Plank with Alternating Leg Extension
3:42 1/2 Kneeling Diagonal Chops
4:23 Multi-Directional Hip Opening Lunges
4:50 Multi-Directional Alternating Lunges with Overhead Reach
5:19 Downward Dog Squats
5:43 Airplane Walk
6:19 Balance to Deep Lateral Lunge with Reach
6:58 Marching Knee Hug on Toes
7:18 High Kicks to Opposite Hand

Simple Things That You Can Do to Get Into the Best Shape of Your Life

Willing to make exercise be right for you? Wonderful time to begin! Wait, how can you do that, how can you begin? Don’t stress, here are some exercise ideas! This assortment of suggestions ought to offer you the optimal quantity of understanding and ideas to generate your own personal exercise regimen.

If you typically do not listen to music when you are working out, you should definitely try it out. Music naturally elevates your mood and makes you feel more upbeat. It provides a rhythm to coordinate your movements and boosts your energy levels. It also helps put you in the right frame of mind and keeps you from thinking about how fatigued you are.

Ensure you are consuming ample. The body needs fuel. The body particularly needs fuel if you are exercising. To hold fit and healthy, you have to be getting the correct diet. Getting suit does not necessarily mean consuming less. If something, you could find your self eating more. Just ensure you are eating healthy.


  1. Thanks for watching and trying out the high-performance warmup routine! Try it out and tell me what you think… what's your favorite exercise? Do you have any of your own that I should include in my warmup???

  2. Love this greg! why the kiniesio tape on your right thigh? miss you in wa!

  3. Logger Crew alumnus Greg Spooner, DPT, CAFS has put together a fantastic rowing warmup routine. Check it out!

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