Rowing

Setup: Sit on a rowing machine with feet secured, knees bent, grip handle with both hands, back straight, core engaged.

Movement: Push through the legs while leaning back slightly, then pull the handle toward the chest. Extend arms forward and bend knees to return to start position. Repeat smoothly.

Standards:

• Legs fully extended at the drive
• Handle pulled to chest or upper abs
• Smooth, continuous motion

Focus Points: Drive with legs first, then pull with arms, maintain straight back, avoid jerky movements.