Just row as hard as you can. Just row like you normally would
in that workout.
Good. Go hard, go hard, go hard.
See if we can get this up to 1,400.
OK and relax. Very nice.
Just so you have some footage for before and after. So now,
let's do that same thing, grab your handles, and let's just work it piece by piece.
So the first piece is what we call the catch, OK? In the catch position we're going to have vertical shins,
it looks great right now and that actually looks really good when you row. This is a nice position.
We want this space between the seat and your ankles—that's a good thing.
Then from there, we're going to get your back—just lean in a little bit just like you have there.
But we're not going to excessively lean. We're not going to fishing rod this thing.
We're not going to let your back round off. We're going to keep some rigidity through here.
And very slowly—keep your arms straight—very slowly just pull out.
And, pause. That's good right there, come on back in.
That's great. What we're looking for here is that when your seat goes back six inches, it means the chain has come out six inches,
and the way that happens is you keep this strong, OK?
Let's do it again. Let's go back. Very nice. Bring it on in.
Now what we do is once your legs are straightened, let's just open up our torso a little bit.
So same thing, pushing back, now open up your torso. Excellent. Come back in with the torso up—very nice.
Same thing. Open up the torso, and back in.
Cool, now after we open up the torso, let's bring the hands in. Push it out,
lean back, hands in. Excellent, but when we bring the hands in let's bring them below
your chest. If you were to elbow your little brother, you'd be like
"shut up," right? You wouldn't be like "shut up." This is where your power is.
And we're not going to hit your chest. That's a moveable versus an immoveable object
—it's wasted effort. Come as close as you can without actually touching.
From there hands come back, torso comes back, knees come back.
But when the knees come back, make sure you don't start leaning back, OK?
And again, real slow—legs, torso, arms, arms, torso, legs.
And, row.
Keep going.
Torso first—there you go.
It's OK to round a little bit.
Excellent. Now let's put some muscle behind it. That's very, very nice, but it's artificial.
You never row that slow, right?
Let's just sped it up a little bit. So if you're going 600 there, let's see if we can chunk that up to about 700, just
700.
Don't let anything change too much, just get it to 700.
Good your head is up—I like that a lot. We're already at 800.
Let's see if we can get that to 900.
Good, see if we can get to 1,100.
1,000—come on! Drive out!
There we go. Drive out!
Torso first—there we go.
And relax. Feel different? Student: Yes. It's very nice.
Awesome. Really good job.
It's not rocket science at all, right? It's just segmenting it into pieces because people can do
each piece and then they do the whole thing and they're like "Gotta get that thing up to 1,400 calories," and they
go for broke and it turns into a train wreck when it doesn't have to. She can move and she's
coachable—it's very easy to move someone who segments like that and then just start
to blur the segments together.
Not rocket science whatsoever.