Warm Up:

"The Sevens"

Take 7 Strokes with Each Segment

  • Hips Only
  • Hips / Arms
  • 1/2 Slide Only
  • 1/2 Slide / Hips 
  • 1/2 Slide / Hips / Arms
  • Full Slide Only
  • Full Slide / Hips

 

Glute Activation with a Band

10 - 8 - 6 - 4 - 2

  • Banded Lateral Steps to Right
  • Banded Lateral Steps to Left
  • Banded 1/4 Squat Steps Forward
  • Banded 1/4 Squat Steps Backwards
  • Banded Calorie Row

 

Workout:

1:00 Work / :25 Sec Rest

Stroke Rate Pyramid. 16, 18, 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20, 18, 16

On the way up, gradually increase power in each stroke (split number decreases).

On the way back down, work to maintain your power (split stays steady).