Erg Warm-Up & Cool-Down

Before Erging (5 Minutes)

• 2 minutes of easy rowing (rate 18, light pressure)
• Arm circles, shoulder rolls
• Leg swings (forward/back, side to side)
• Trunk twists
• 1 minute of increasing pressure at rate 20-22

After Erging (5 Minutes)

• 2 minutes of very easy rowing (cool down the heart rate)
• Hamstring stretch (sit and reach)
• Hip flexor lunge
• Quad stretch
• Calf stretch
• Shoulder cross-body stretch
• Child’s pose for the lower back