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Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Weight Training - Level Three
<< Level TwoTerry O'Neill's Hour Of Pain >>
Exercise 6 - Superman
Starting position:
Four Point kneeling.
Activity:
Slowly raise and straighten your right arm and left leg so that they are horizontal, hold for ten seconds then return to the starting position. Maintain the neutral spinal position. No pelvic rotation should occur.
Repeat ten times on both sides.
Exercise 7
Starting position:
In the press-up position, with knees straight, but with both feet resting on a `Swiss ball' such that your body is parallel to the floor.
If possible look sideways to a mirror to ensure the correct starting position has been achieved.
Activity:
Recruit the core muscles. Bend your hips and knees until your thighs reach an angle of 90 degrees to your trunk. Return to the start position. Maintain a neutral spine position while this occurs.
Repeat ten times.
