(upbeat music)
- What's up Dark Horses?
And welcome to another Dark Horse workout of the day
and week, you know.
We do these things.
So anyways, today's workout is going to be
another technical workout.
I've been having a lot of fun with these,
trying to help you guys get better in 10 minutes or less.
That's what these are.
They're 10-minute technique workouts, if you will,
ways for you to improve quickly on this machine
so you can come to be happy with the way this thing is.
If this is your first time here, welcome to Dark Horse,
where you are the hero of your own story
and we are the guide that helps you get
to where you would like to go.
And with that being said,
let's just talk through what today's workout
is going to hold.
So in today's workout, this is going to be 10 minutes.
As always, we're just setting a 10-minute cap,
and we're gonna run through drills
in that 10-minute window.
Today in particular is a little selfish.
I am actively getting back into rowing on the water,
but this time, I'm sculling.
Now for those of you that don't know the difference of,
there are two types of rowing.
There's sweeping and sculling.
In sweep, you have one giant oar.
It's usually about 12 feet long.
In sculling, each person has two oars,
and they're about eight feet long,
so they're smaller oars.
Collegiate rowing is primarily made up of sweep rowing.
Therefore, that's what I'm used to,
but I've decided it's time to make a shift
and get back onto the water,
however, in a way that allows me to perhaps
go rowing by myself
or to join in and enjoy other types of rowing.
So I'm taking up sculling right now,
and with that being said,
today's workout is geared towards helping my technique
on the water,
and I'm gonna translate that to you guys
for the use of these machines and for your own fitness.
So what we are focusing on today
is going to be the top quarter of the stroke,
essentially getting your posture into good position,
as well as learning to lock on through the lats
with the shoulders dropped,
and a nice, proud, upright chest.
So we're gonna be doing a lot of things
up in the front, like legs only
or legs and body and full slide,
ways that we can anchor our posture,
learn to be upright, but not open,
and learning how to get confident in your catch position
to catch onto the handle
and hang off of it, relaxed arms,
as you push through the legs, brace through the trunk,
and hang off the handle.
So with that being said,
let's talk through how to set up the monitor
for today's workout.
For today's workout, the setup is going to be the norm,
as it has been lately.
From the main menu, you're going to go to Select Workout,
that is the B button,
then New Workout, that is the D button,
then Single Time, that's the B button.
You will then hit the minus button twice,
that's the C button, one, two.
That gives you 10 minutes on the screen.
You're then going to hit the check mark,
which is the E button,
and we've got 10 minutes on the monitor.
It's as easy that.
Get your setup.
So, a couple housecleaning notes for today.
Number one, make sure that you have two monitors handy
and ready to go.
The first would be having this video
perhaps up on a screen, on a laptop, a TV,
computer, whatever it may be.
Have that on one, or an iPad,
that's a great option as well.
And number two, have your phone connected to your monitor.
Those of you that have hung around us long enough
know that our software partners, asensei,
have built this incredible app
that connects your phone to the monitor,
and you can follow me in these workouts
or even further on the app,
where you get coaching by an artificial coach,
as well as myself.
We're going to track you, log your workouts,
and help you get through the workout.
So if that sounds interesting to you,
make sure you go to asensei.com/darkhorserowing.
Otherwise, you can use ErgData,
which is the free Concept2 app,
or there are a plethora of other apps out there,
but I encourage you to have one connected to your monitor
so that you can track your data.
Finally, make sure that you have water handy nearby
if you need it,
that you are warmed up before you start,
don't just come into this cold.
Make sure that you've warmed up, and if you need a warm-up,
go follow our warm-up video that we've posted.
And with that being said,
let's get into today's workout.
As you know, we are usually rolling through these drills,
so you gotta pay attention as we go
because I'm gonna call out the drills
throughout the 10 minutes,
and you're gonna have to be paying attention to go with me.
So let's jump into the workout.
Okay, have your monitors set up.
I'm ready to go.
I'm gonna grab my handle
and we're gonna kick this thing off
by starting with 10 legs-only strokes.
Then we're going to 10 legs and body,
so I'm still hanging off the arms,
and finally, 10 full slide strokes.
We're going to cycle through that sequence
for a little while.
Match my stroke and you're gonna be just fine
hanging out with me.
All right, grab that handle,
sit ready, we're starting with 10 legs-only strokes.
Attention, go.
All right, that's 10, adding in the hip swing,
but still no arms.
No rush here.
Adding in the arms here.
Should be nice to have the arms back.
Hanging off of those arms.
Give me a nice, proud chest at the catch.
Back to legs only.
No rushing, hang out,
relax with me.
On this one, adding in the hips.
Give me a big shrug and relax each stroke now
on the recovery.
I lost count, we're gonna say that was five. (chuckles)
Nine.
I'm counting mostly for myself here.
10, and add in the arms and drop the shrug.
The goal of adding in that shrug
is to get you wearing out the traps a little bit
so that you begin to use your lats to hang
off of the handle.
Give me those proud chests at the catch.
Make sure you're rocking those hips closed.
Call that nine.
We're gonna do that sequence one more time.
Here we go, legs only.
Adding in a shrug if you like every few strokes.
If you feel yourself starting to creep up into the traps,
that's when you wanna shrug in that recovery,
then drop the shoulders before you catch.
We'll call that nine.
That's 10, let's add in the hip swing.
Really be patient, closing those hips.
Adding in the arms here.
Constant pressure,
pushing through the machine with the legs.
Call that five.
Patient with the arms out.
Call that nine,
and 10, dropping the drill.
I just want you to take the next minute
to feel the hang off of the handle
with the proud chest.
Okay, we're gonna go back to
legs only at the catch.
This time, we're gonna go in five-stroke sequences.
On this next stroke,
legs only, here we go.
Nice and low and slow.
One,
two,
add back in a shrug for me, three,
four,
five,
add in the hips.
Wanted to break my arms on that one.
That's four.
Adding in the arms here.
Proud chest, tight lats.
Push through those legs.
Constant pressure, all the way through the drive.
Again, one,
two,
three,
four,
five, adding in the hips.
One,
two,
three,
four,
five, adding in the arms.
At the end of this,
we're gonna go to arms only for a little bit.
That's four,
five, arms only.
No rush.
Find a way to stay in motion,
but still put pressure on the handle during the drive.
No rushing.
Match my stroke.
Use those lats to draw the handle through.
Think elbows drawing through
as if you're doing a pull-up.
Not pinching into the body,
not out to the sides.
Nice, natural draw-through.
Soon as the handle gets to the end,
you're gonna take that stroke
so that there's never any stop point in the handle,
keeping those legs pressed down.
Woo, got a mosquito.
In two seconds, we're gonna add in the whole stroke.
That's one, and two, here we go, full slide.
Appreciate what it feels like to have your body back.
Proud chest, tight lats,
chin up slightly.
By the way, as I coach you, I'm coaching myself.
So these are for both of us.
We're just gonna row this out, the final 30 seconds.
Enjoy and feel the new technique.
10 more seconds.
And easy.
Ah, cool 2,121 on the meters.
2,121, so.
That technique there was all about
getting you upright at the catch,
teaching you to hang off of the arms
as you push through the machine with the legs,
creating that kinetic chain from your heel,
all the way up through your body and to the handle,
learning not to depend on the arm break,
but instead, how much the lats do
to help you suspend mass
and connect you to the handle.
Without a tight, braced belly or midline,
it's gonna be very hard to apply force
from the legs to the handle.
So again, if you enjoyed that
and you want a little bit extra,
you actually some responsiveness
in the way that you move.
If you're thinking, gee, I wonder how Shane could coach me,
check out asensei.com/darkhorserowing.
That's where we've got our newest program.
They're our software partners.
And I think it'd be worth checking out
for those of you that want a little bit more,
that wanna experience some connection there
and have feedback as you're moving through your workout.
So with that being said, if you loved this workout
and you enjoy feeling like you have control
over what it is you wanna do,
over the future that you have in front of you,
that you can change your stance
and go where you wanna go,
you wanna be the hero of your own story,
let us be the guide, then you are a Dark Horse.
That is you.
You are part of this Dark Horse community,
all these amazing people who hang out
and watch these videos every week,
who've decided that they wanna be positive
and help each other out
and have a community that supports them as well.
If that's you, hit that Subscribe button
and the little bell next to it, so you get alerted
every time we come out with a new video.
And as always, we'll see ya on the other side.
Hey guys and thanks for watching.
If you enjoyed this and you want more,
we've partnered with our friends at asensei
to guide, monitor and correct you through your workouts
while I am personally coaching you
through your training plan.
Now this is unlike anything
you have ever experienced before.
If that sounds interesting to you
and you wanna check it out,
click below to start your Dark Horse journey.