The Rower

Conditioning Drill 1
Exercise 4: The Rower

Purpose: This exercise improves the ability to move
in and out of the supine position to a seated
posture. It coordinates the action of the
trunk and extremities while challenging the
abdominal muscles.
Starting Position: Supine position, arms overhead, feet together and
pointing upward. The chin is tucked, and the head
is one to two inches above the ground. Arms are
shoulder width, palms facing inward with fingers
and thumbs extended and joined.
Cadence: SLOW.
Count: 1. Sit up while swinging arms forward and
bending at the hip and knees. At the end of the
motion, the arms will be parallel to ground,
palms facing inward.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.