Use this workout to strengthen your core and hamstrings after you have completed a rowing workout or 5-10 minute rowing warm up. A strong core and legs are critical components to an efficient rowing stroke. Perform these exercises 2-3 times a week on non-consecutive days as part of your rowing workout program. Complete the exercises in order as they appear on the workout card. Do not move forward to the next exercise before you have completed the required sets. Perform each repetition in a slow and controlled manner since the rowing seat can move while you complete each repetition. Read all the instructions and watch the demonstration video before attempting to complete this workout. As with any exercise program, please consult your doctor before you begin.