The sport of rowing involves full body muscle activation from the initial leg drive to the end of every stroke. Bring a new level of strength and power to your training with this workout featuring Queenax™ and the Assault AirBike. 

Equipment Needs

• Assault AirBike 
• Queenax™
• Superfunctional™
• Mobile Parallels
• Up Strength

Workout Guidelines

Warm-up with two to three sets of 10-15 reps including bodyweight exercises that activate the legs, core and upper body.

• Bodyweight squats
• Full range of motion forward and reverse arm circles
• Torso rotation with arm swing
• High knee marching with knee hug 

Complete the circuit below, emphasising power upon exertion and maintaining a fast pace to focus on power and drive through movement. 

SF Overhead Squat 30 Seconds

1. Set bar at thigh height.
2. Hold straight arms at head level in front of body.
3. Squat down, allowing arms to pull back slightly while lowering to maintain alignment with spine.
4. Stand up to return to starting position.

Assault AirBike Full Body All-Out 30 seconds

1. Push and pull at an all-out pace through pedals and handles. 

Mobile Parallels Push-Pull 30 Seconds

1. Set one parallel high and one parallel low.
2. Hold on the high bar with an underhand grip and the low bar with an overhand one.
3. Perform a push-pull movement to raise and lower body.

Assault AirBike Upper Body All-Out 30 seconds

1. Push and pull at an all-out pace through handles only allowing the legs to relax on foot pegs or floor. 

Up Strength Single Leg Row 30 Seconds

1. Hold handles at shoulder height.
2. Angle body to find appropriateresistance and raise one leg.
3. Hold a plank position and bendelbows, pulling the chest up asarms draw back.

Assault AirBike Legs Only All-Out 30 seconds

1. Push and pull at an all-out pace through pedals only, relaxing the arms and engageing the core to maximize leg drive and power. 

Complete an active recovery cool down followed by static stretching for the full body.