As part of the Move&Row project’s Motorical Development section, we’re excited to launch The Basics — a new series of exercise cards designed to build the foundational movement patterns every rower needs.
The Basics focuses on core stability, mobility, and functional strength: the building blocks that support good rowing technique on and off the water. From plank-to-handstand progressions and dynamic boat poses to agility drills and dumbbell lunges, each exercise card breaks down the movement step by step — initial position, execution, and key coaching cues — so coaches and athletes alike can integrate them into training sessions with confidence.
The series currently features 10 exercises, with new cards added regularly:
- Side move
- Agility course in squat position
- Leg pull on big pilates ball
- Bear tap
- Back lunges with dumbbells
- Dynamic boat pose
- Plank to handstand
- Squat with side extend
- Burpee with side jump
- Arms extension with shoulder retraction
Whether you’re a coach looking to enrich your training programme or a rower wanting to strengthen your fundamentals, The Basics offers a practical, structured starting point.
👉 Explore all the exercise cards here: moverow.eu/category/motorical/basics