Low Intensity Steady State on Rowing Machine aimed at improving aerobic capacity.
Tuesday – Low Intensity Steady State on Rowing Machine
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 2 mins each side h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Prisoner Runner’s Hinge
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
Working Block - Steady State Rowing 20min
Horizontal Loading
20 minutes continuous effort on rowing machine at sub-maximal pace. Aim to maintain conversational pace (should be able to speak in full sentences without having to work to catch breath).
LLT
Rower
Rowing Machine (Ergometer)
| Set | Time | Intensity |
|---|---|---|
| 1 | 20min h:m:s | 5-6 RPE |