Rowing Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

Incline Leg Pull-In (Lower Abdominals)
Hyperextensions (Lower Back)
Medium-Grip Barbell Bench Press (Upper Pectorals)
Seated Two-Arm Low Lat Pull-In (Lower Lats & Upper Back)
Decline Lateral Flye (Upper Pectorals)
Bent-Over Long Bar Rowing(Upper & Lower Lats)
Barbell Power Clean & Press (Legs & Back)
Standing Medium Grip Barbell Curl (Biceps)
Medium-Stance Freehand Squat to Bench (Thighs & Buttocks)
Leg Extensions (Hamstrings)
Front Lunges (Thighs, Buttocks, Hamstrings)
Step-Ups with Barbell (Upper Thighs)

In-Season Weight Training

Jacknife Sit-up (Upper & Lower Abdominals)
Hyperextensions (Lower Back)
Medium-Grip Barbell Bench Press (Outer Pectorals)
Seated Two-Arm Low Lat Pull-In (Lower Lats & Upper Back)
Dips (Pectorals & Triceps)
Bent-Over Dumbbell Rowing (Lats)
Standing Medium-Grip Barbell Curl (Biceps)
Front Lunge (Thighs, Buttocks, Hamstrings)
Leg Extensions (Hamstrings)

Off Season Weight Training

Hyperextensions (Lower Back)
Medium-Grip Barbell Bench Press (Outer Pectorals)
Seated Two-Arm Low Lat Pull-In (Lower Lats & Upper Back)
Medium-Grip Incline Barbell Bench Press (Upper Pectorals)
Bent-Over Dumbbell Rowing (Lats)
Barbell Power Clean & Press (Legs & Back)
Standing Medium-Grip Barbell Curl (Biceps)
Freehand Squat (Thighs & Buttocks)
Leg Curls on Leg Extension Machine (Hamstrings)
Dumbbell Front Lunge (Thighs, Buttocks, Hamstrings)
Stiff-Legged Dumbbell Dead Lift (Buttocks, Thighs, Lower Back)