Rowing Stronger Exercise Index

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1				Last Updated June 15 2024
2				Last Updated June 15 2024		Email: rowingstronger@proton.me
3				www.RowingStronger.com		More: youtube.com/@RowingStronger
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6	Warmup & Mobility	Horizontal Push	Horizontal Pull	Hinge Main	Squat	Shoulder/Mid-Back
7	Lower-Body Warmup	Pushup	Dumbbell Row	Hex Bar Deadlift	Bodyweight Squat	Kneeling Rear Shoulder Raise
8	Full-Body Warmup	Hands-Elevated Pushup	X-Band Row	Romanian Deadlift	Bodyweight Squat Variations	Band Pullapart
9	Thoracic Spine	Additional Pushup Variations	Batwing Row	Elevated Deadlift	Goblet Squat	Band or Cable Facepull
10	Hip Flexors	Ladder Pushup	Batwing Row + Hold	Barbell Deadlift	Front Squat	YWT Raise
11	Glutes	Cluster Set Pushup	Batwing Row Alternating Arm	Double DB Romanian Deadlift	Back Squat	Prone YWT Raise
12	Ankles	Pushup Plus	Incline Bench Batwing Row		Landmine Belt Squat	Static Band YWT Raise
13	Low Back	Alternating DB Bench	Bodyweight Row	Hinge Assistance (Glute/Ham)
14		Incline Bench	Hands-Elevated Bodyweight Row	Band Good Morning	Single-Leg Squat	Core
15	Plyos	Bench Press	Additional Bodyweight Row Variations	Hip Thrust	Standing Lunge	ALL Gym Ring/TRX Core Exercises
16	Teaching Landing	Floor Press	Ladder Bodyweight Row	Glute-Ham Raise	Reverse Lunge	- Ring/TRX Plank
17	2-Leg Countermovement Jump		Cluster Set Bodyweight Row	Nordic Hamstring Curl	Walking Lunge	- 1-Arm Walk
18	2-Leg Non-Countermovement Jump	Vertical Push	Landmine Row: Side-Handle	Kettlebell Swing	Rear Foot Elevated Split Squat (RFESS)	- Alternating Walk
19	1-Leg-to-2-Leg Jump	Half-Kneeling Overhead Press	Landmine Row: Front-Handle	Pull-Through	Forward Step-Up	- 1-Arm Stir-the-Pot
20	1-Leg Vertical Jump	Landmine Half-Kneeling OHP	Landmine Row: Two-Arm/Towel Handle	Slider Hamstring Curl	Lateral Step-Up	- 1-Ring Fallout
21	1-Leg Lateral Hop	Alternating DB Overhead Press	Double DB Row		Lateral Lunge Variations	- 2-Ring Fallout
22	2-Leg Broad Jump	1-Arm Strict Press	Barbell Row	Lateral/Rotational Hip Exercises		- 2-Ring Stir-the-Pot
23	Box Jump	1-Arm Push Press		Mini Band Walk Variations		- Physioball Plank
24	Seated Jump	Double-DB Strict Press	Vertical Pull(down)	Side-Lying Abduction		- Physioball Fallout
25	Backwards Overhead Throw	Double-DB Push Press	Chin-Up (Over, Under, Neutral Grip)	Band Standing Abduction/Adduction		- Physioball Stir-the-Pot
26	Forwards Overhead Throw	Barbell Strict Overhead Press	Band/Cable Lat Pulldown	Glute Bridge Marching		ALL Seated Rockback Tutorial
27		Barbell Push Press	Band-Assisted Chin-Up	Hip Airplane Progression		- Seated Rockback: Layback Holds
28	Additional Demonstrations		Slow-Lowering Chin-Up	Copenhagen Plank Variations		- Seated Rockback: Slow Tempo
29	Resistance Band Exercise Demonstrations		Seated Chin-Up Variations	Lateral Step-Up		- Seated Rockback: Fast Tempo
30	TRX/Gymnastics Rings Exercise Demonstrations			Bird Dog (with hold)		Pallof Press
31	How I Coach the Hip Hinge					Dead Bug Beginner
32	Shoulder Movement and Strength Training for Rowing					Dead Bug Intermediate
33						Plank
34						Full Tension Front Plank
35						Side Plank/Rolling Plank
36						Ab Wheel
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