Tag: Core
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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.…
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Execution How to do it. Initial phase Hold the plank position with the body aligned from head to heels, keeping the arms fully extended and the wrists placed directly under the shoulders. Maintain a stable, neutral trunk while the feet rest against the stall bar to provide light support and consistent contact during the setup.…
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Execution How to do it. Initial phase Sit upright with the torso slightly leaned back while maintaining a long, aligned spine. Keep both feet lifted off the floor with the knees bent, allowing the hips and core to stabilize the position. Hold a dumbbell above the chest with both elbows flexed, keeping the arms close…
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Execution How to do it. Initial phase Stand with your feet at hip‑width and maintain an upright, stable posture. Hold a dumbbell in each hand with the elbows flexed to roughly ninety degrees, keeping the weights close to the torso without lifting the shoulders. Engage the abdominal muscles to stabilize the spine and keep the…
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Execution How to do it. Initial phase Hold the bear position with the arms extended and the hands placed shoulder‑width on the ground. Keep the knees bent to ninety degrees, positioned hip‑width under the hips and lifted slightly above the floor while the core remains fully engaged to stabilize the trunk. Movement Keeping the initial…
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Execution How to do it. Initial phase With the hips lifted off the ground, keep the trunk fully aligned from the shoulders to the feet. The head and shoulder blades remain on the floor while the legs stay extended, and both feet press into the physio ball to maintain a stable elevated bridge position. Movement…
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Execution How to do it. Initial phase Lie on your back with the trunk engaged and the spine in a neutral, stable line. Bend the knees to 90 degrees and place the feet on the stall bars to create a firm, stable contact point. Position the arms alongside the body, with the medicine ball resting…