a
a
a
b
b
b
c
c
c
1511-15
10. TRAINING PROGRAM
EXERCISE No.1
THE COMPLETE ROWING ACTION
s4HISEXERCISEWILLHELPTONEANDSTRENGTHENTHEMUSCLEGROUPSIN
your legs, arms, shoulders, back and stomach.
s3TARTASSHOWNWITHTHEPULLGRIPFULLYh(/-%vA
s3LIDEDOWNONTHESEATKNEESBENTANDGRASPTHEPULLGRIP
s3LOWLYMOVEBACKWARDSKEEPINGASTRAIGHTBACKEXTENDINGTHE
legs and pulling the pull-grip towards your chest (b+c)
s2ETURNTOTHESTARTPOSITIONANDREPEAT
EXERCISE No.2
ARMS ONLY ROWING
s4HISEXERCISEWILLHELPISOLATETHEMUSCLESINYOURARMSSHOULDERS
back and stomach.
s3TARTASSHOWNWITHYOURLEGSSTRAIGHT
s,EANFORWARDANDGRASPTHEPULLGRIPA
In a gradual and controlled manner, return to the full upright
position, cuddling, (overhand grip for Triceps muscle exercise)
or pulling, (underhand grip for Biceps muscle exercise)
the pull-grip towards the chest until fully extended (b +c)
s2ETURNTOTHESTARTPOSITIONANDREPEAT
EXERCISE No.3
LEGS ONLY ROWING
s4HISEXERCISEWILLHELPTONEANDSTRENGTHENTHEMUSCLESINYOUR
legs and back.
s3TARTASSHOWNWITHYOURBACKSTRAIGHTANDARMSOUT
stretched.
s3LIDEDOWNONTHESEATKNEESBENTANDGRASPTHEPULLGRIPA
s0USHYOURBODYBACKUPTHEROWERUSINGYOURLEGSONLYENSURING
that you keep your back and arms straight (b + c)
s2ETURNTOTHESTARTPOSITIONANDREPEAT
PLEASE NOTE :
The rower shown is for illustration purposes only and may not be identical to your TROJAN CAMBRIDGE 300
ROWER. However, the exercise principles are the same for all rowing machines and should be adapted to your own
individual style.
