(upbeat music)
- What's up and welcome to another
Dark Horse Workout of the Week.
Today is gonna be another 10-minute,
quick drill, get you comfortable on the machine.
Are you ready?
Let's get into it.
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 there.
Now, getting into this,
this is going to be a 10-minute workout.
We've been doing a series of workouts lately
where we are going to be basically
providing simple rolling drills
for you to get comfortable with the machine,
for you to learn how to use the machine on your project
and on your way to whatever it is that you're trying
to accomplish with a rowing machine,
whatever brand it may be.
Now, we try to keep it simple
or I try to keep it simple for you
so that you can get a lot of value out
of a short period of time, 10 minutes, that's it.
Let's see what we can do in that amount of time.
Now without wasting a whole lot of breath
and wasting your time, let's get
into what we're actually going to do today.
Today's workout is built around pulling apart
the workout into it's pieces
and then adding them back together again
so that you can create a full stroke
because that is really a critical piece
of building up the stroke
is getting confident with the way that you move.
It's not natural to learn how to move
on this machine, you have to be taught.
I know that was the case for me,
and it's not a natural movement pattern.
You have to learn where to put yourself
at the right time for the right purpose.
So, with that being said,
that's what today's workout is going to be.
They're called pick drills and we are going
to pick the stroke apart into it's different pieces
and put them back together again
so that you get confident with the stroke.
Now with that being said,
let's talk about how the workout
is actually going to be programmed
in the monitor, it's very simple.
On a Concept 2 or on whatever machine you have,
you're simply gonna set a 10-minute time in the monitor.
So for us on a Concept 2 it's select workout, new workout,
single time and then you're going to hit the minus button.
It's gonna start with 30 minutes flashing on the screen.
You're gonna hit the minus button twice, one, two.
That's gonna give you 10 minutes.
You'll then hit the check mark,
that puts 10 minutes on the screen.
Now let's run through some
quick, house cleaning notes for you.
Normally in our 20-minute workouts you may wanna have
some water or something nearby,
but for 10 minutes I don't think
you're gonna necessarily need that.
So house cleaning notes, I would encourage you
is have a separate monitor, number one,
so you can have your phone on top of your monitor
tracking the workout using something like
the Concept 2 logbook app, it's called ErgData,
and then on the second monitor you will have it
somewhere on a wall with your laptop next to you
so that you can watch this video
and follow along with me.
Then have some water on your body if you need it
and sound if you want that,
but I would encourage you to be listening to me
as we go because I'm gonna be offering rolling commentary
as you move through the workout.
So, stay tuned because I'm not gonna tell you exactly
what the drills are going to be ahead of time.
I'm gonna throw them in as we go
and you need to be able to pay attention
and pick up on that so that you are picking up
on the drill at that moment and hearing the coaching cues
that I'm offering you so
that you can be implementing them as we roll.
Now if you don't have any questions, do you?
No, nothing, nobody?
All right, because we don't have any questions,
I'm gonna go ahead and get started into this.
Make sure that you've warmed up ahead of time
gotten your body hot and ready to move
and with that being said, let's get into it.
All right, with your monitor set,
your body warmed up, you should be ready to go.
Let's get into this workout.
So grab that handle, sit ready at the catch.
We are going to start with
what are called legs and hips only.
So you're going to brace through the midline
with a nice, flat back.
You're going to take a stroke by driving
through your legs and opening your hips,
but the arms will stay long the whole time.
I'll tell you when we're gonna switch off of that.
So, come join me at the catch.
Here we go, three, two, one, go.
Feeling nice and connected, engage your lats.
Hang off of that handle as if you were water skiing.
I've never personally been water skiing,
but I hear it's very similar.
Brace your midline as you push that machine away.
Make sure there's no lag time up at the catch.
That handle should turn on quickly.
Right about now your shoulders are probably
getting a little tired.
That's cool, I want that.
Don't worry, stay strong.
I'm gonna give you your arms in a second.
Just stick with me on this drill.
Make sure that you're hinging your hips closed
before the knees bend.
Be patient.
Once you press the leg to extension, keep it extended
until the hips rock open and closed again.
Keep those wrists neutral,
relax the hands, walk in the lats.
Almost there.
In five seconds we'll add in the arms.
On this one.
Whoo!
Feel that burn in the shoulders.
So now we're building up to this full stroke.
Feel the joy of getting the ability to pull
with the arms now at the end of the stroke,
but make sure that you do all that nice hanging off
of the handle first, opening the hips first,
and then letting the arms snap in on the backend.
Now next drill, we're gonna take away the legs
and we're gonna have to row arms and body only.
Okay, the purpose being now I want you
to work on the sequence on the other end
where the arms move into the body
and the hips open and close and we're learning
to join those two elements together in sequence.
Okay, in sequence, that's the critical part.
It's gonna be the next drill.
Just keeping enjoy this full stroke.
We are trying to match with my mechanics.
Don't be in a rush.
Relax up the slide.
Good, we're gonna get ready to shift
to that drill in about 10 seconds.
In two strokes, that's one.
And two.
Here we go, arms and body only.
Don't worry about what the power's doing here.
Worry about being smooth.
Finding rhythm.
I don't know if you can hear my seat clicking every stroke,
but that's from me hinging well and my hips are pushing
the seat backwards slightly as my weight rocks forward.
Break up the parts of the stroke,
arms first away then the hips close, then the hips open,
and we pull with the arms.
Notice when you catch the tension,
it's not by pulling with the arms,
it's by trying to brace through the lats.
Settling in, enjoy the rhythm here.
No start, stop.
At no point should that handle
be stopping it's movement pattern.
Learn to use your lats to brace and hold tension.
Also, as those hips close, don't over-reach trying
to go further than one o'clock.
Your body should be swinging between 11 and one.
Find your breathing, this is all about mechanics.
In two we're gonna add in the legs, that's one and two.
Here we go, adding in the legs.
Oh, that's gonna feel nice.
All of a sudden you're gonna feel
all this power and connection.
Just settle into a groove here.
Enjoy the rhythm of bracing through the lats
and the midline and pushing the machine away from you.
There we go.
Feeling good, feeling connected.
Settling into the rhythm with me, focus on your connection,
focus on your rhythm, relaxing up the slide.
Turn off your legs, put yourself in the right position.
All right, we're getting ready
for our last set of drills here, this last minute.
We're gonna go to legs only.
This time arms stay long, body stays closed.
We're gonna get there in two strokes, that was one.
That's two on this one, legs only.
Oh whee.
I'm gonna throw it at you, so get ready to switch drills.
Legs only, we're gonna add in the body in two strokes.
That's one, that's two, add in the body.
Still no arms.
Oh, resist that urge.
Resist that urge to break the arms.
Instead, hang off the handle.
In two we're gonna go to arms only at the backend.
That's one.
That's two, arms only.
So many drills.
Keep flowing with me, just consistent movement.
Add in the hips.
Surprised you with that one.
Learn to connect with the lats again.
We're going back to a full stroke
for the final minute in two.
That's one, that's two, full stroke.
Oh, putting it all together, it feels so smooth!
Good work.
Join me in some fun for this final minute.
Lock in, put some pressure into the handle now.
We're still not rushing.
I just want you to brace
and push harder against the machine.
Breathing, applying force to the machine.
Feel connected.
Nice work.
Excellent job.
Now, again, where we should be at,
at the end of these 10-minute drill sequences
is we should be breathing heavy, hot and sweaty,
I know I am quite sweaty, but I'm not fatigued.
I'm not worn out, I don't feel like I just
did something massive but I do feel like I spent
that time creating a better connection to the machine,
and that's what I want you to be thinking about.
Every time you step foot in this machine,
you're either getting better or worse.
You're never just staying the same.
You're always trending towards better movement or worse,
better focus, lack of focus.
It's always gonna go one of two directions.
You can always go left or right.
You gotta choose the split each time.
That's where these come in.
Use these workouts over and over and over
to reset your focus on the mechanics
to make you better so that you can be successful
on the rowing machine.
Guys, thank you so much for tuning in for this one.
I'm really enjoy these 10-minute drill videos
because I think they're really valuable for all of you
to be able to implement even if it's just as a warmup.
Right, maybe this is your workout,
maybe this is your warmup.
It's not about your performance.
It's about showing up,
being a Dark Horse in your own life,
being the hero of your own story.
I mean it when I say it.
You can do whatever you wanna do.
You gotta take the steps to get there.
The process is the important part, right?
We can't decide the outcome.
We can only work on the process on a day-to-day basis.
So, thank you as always for tuning in.
If you enjoyed this and you want more
and you wanna check out other videos,
hit that subscribe button and the little bell next to it
so you get alerted whenever we come out with a new video
and as always, guys, I mean it from the bottom of my heart,
I send so much love to you.
I love you all, share that love with others.
Take it out to the rest of the world,
be kind to the people around you.
We all need it more and more and more.
So thank you, go be a Dark Horse.
Be a positive influence in somebody else's life
and on your own.
Guys, I love you alL and we'll see you on the other side.
Hey guys and thanks for watching.
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