Another Rower Conditioning EMOM!

Back to the rower for a challenging EMOM to keep your beach & season ready!

Work It Wednesday will feature a new dance specific workout for you every week!

Over the hot summer months, we’ve been doing less outdoor running/biking & increasing our time on the rower, as you’ve probably seen! Here’s one with a couple new moves in it that should definitely get your heartrate up. A couple bonus exercises for more exercised lifters as well. We did it EMOM (every minute on the minute) start one exercises, rest any left over time in the minute. And we only had time for 4 circuits.

Rower Pikes: Very tough on the core & shoulder stability. Try it with feet on sliders/towel/stability ball first or if no rower. Keeping spine straight, slowly raise hips above head as high as comfortable, then return slowly. 14 reps, longer holds to increase challenge.

Rower Fall Outs: Be careful you don’t fall on your ribs with this tough one. Slowly, holding posterior pelvic tilt & ab brace, let your body lower as arms go overhead. Hold at end 1-3 count, then return. 10 reps. (Once easy on knees, try in plank!)

Rower Hamstring Curls: Get as close to the rower as your able, then place feet on the seat, & bridge up. Keeping core tight, hips extended, & arms up to increase the challenge, slowly lower legs out as far as able, hold for a count, then return to start. 14 reps

Bosu Lateral Goblet Hops: Can do with or without a weight held at your chest. Really focus on ankle and knee stability with this one, decreasing knees pointing inward. Side to side only as fast as controlled. 10 reps/side.

Row: 150 m on medium resistance.

Bonus: DB Snatch: Complex move & shouldn’t try without coaching if never done, but jacks up the heart rate. Comment if you’d like us to post showing more. We replaced the Bosu Jumps with this (6 reps/arm).

To keep up with the workouts, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

 

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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