Your pelvis sits tipped forward and your ribs ride up and back to keep your eyes level, which is the arrangement we are unwinding. Everything in this phase happens lying down or sitting, because taking gravity off your spine is what lets the muscles that have been holding you upright all day actually let go. The whole thing costs you about sixteen minutes, split across two short sessions.

Do them in the order they are numbered. The order matters more than people expect, because each drill sets up the position the next one needs, and running them out of sequence usually means the later drill has to fight for a position it should have inherited.

This programme runs in three phases and the calendar is only a rough guide. A phase ends when your measurements say it has ended, which is why there is a retest at week four and another at week eight rather than an automatic promotion.

Each phase has a target list, and every test on that list has to clear before the next phase opens. One test still short holds the gate. That sounds strict, and it is deliberate, because the later phases load positions that the earlier phases are supposed to have given back to you, and loading a position you cannot yet hold is how people end up sore and convinced the programme does not work.

Some of these you can check at home with the videos in Progress Tracking. Others need my hands, so we do those in the session.

Phase 1 gave you back the positions. This phase is about which side of your body actually uses them. You are what we call right-lateralized, which means your weight, your rotation and your sense of balance all live over the right leg, and the left has quietly stopped taking its turn.

The work now teaches your body to shift onto the left without the right hip grabbing the job back. It is more demanding than Phase 1 and it is still short. Keep the Phase 1 morning breathing in front of it, because everything here depends on the rib position that drill sets up.

By now the positions are available and the shift is trainable, so this phase moves the work upright and onto the side you have been avoiding. The morning and evening split relaxes here into a single block you can put wherever it fits, because the drills are no longer about calming a system down before or after the day.

The left leg leads most of this. It will feel less coordinated than the right and that is the point, since a side that has not been asked to balance in years does not become fluent from four weeks of floor work alone.

This is the complete weightroom library, every exercise verified with its own video. You don’t need all of it, you need the right slice of it. Start with your phase filter, then pick by what you want to train that day. Each phase includes everything from the phases before it, so a Phase 2 athlete has the whole Phase 1 and Phase 2 shelf open.

The phase tag is the earliest phase an exercise fits, read from its stance and support. When in doubt about a specific lift, ask me before you load it.

Your foot photos and your walking clips tell the same story the rest of the assessment told, only closer to the floor. Your right foot sits on its outside edge, the heel tipped so the arch stays high and the sole never fully meets the ground. It is stiff and it is reliable, which is exactly why your body picked it to stand on. Your left rolls the other way, arch dropped in toward the midline, and the big toe barely takes any load.

In the walking clips the right ankle gives you about five degrees of toes-up movement through the middle of the step where twelve would be ordinary, and the calf on that side brakes at a noticeably higher speed to make up for it. A foot that cannot flatten has to borrow the movement from somewhere, and it borrows from the ankle and the calf first.

What follows is your session in the order it actually happens, from the warm-up through to what you do afterwards. The middle section is the one to read twice, because it is written around your pattern rather than around rowing in general.

Move before you train and keep the static stretching for afterwards, because a long hold before a hard session briefly costs you power without giving you anything back. Raise your temperature and take the joints through their range: the world’s greatest stretch, leg swings, hip and ankle circles, spine rotations, building into the shapes you are about to row. Foam rolling belongs here too, since it opens range without the power cost that a long stretch carries.

Add one round of your Phase 1 sidelying breathing before you get in the boat. It takes two minutes and it puts your ribs where the catch needs them.

The useful principle is that short and explosive work wants an aroused nervous system, and long aerobic work wants a calm one. Getting that backwards is a common way to make yourself slower on a day you felt ready.

For a power piece or a start sequence, one round of guided breathing lifts the system. For a long steady piece, slow nasal breathing with a longer exhale keeps you in the range where you can actually hold rate and pressure. On the water, let the exhale land on the drive rather than holding your breath through it, which is the habit your gait clips already show you doing when you walk.

These three are yours specifically. They come straight out of your pelvis position, your right-side loading and your left foot, and each one has a fix you can apply in the same stroke rather than after the session.

This is where static stretching earns its place. Thirty seconds or more per muscle group, plus foam rolling for the same groups. Most of the range you feel immediately afterwards is your nervous system allowing you further in rather than tissue that has permanently lengthened, and the durable change comes from repeating this over weeks. Both effects are worth having.

For you that means the hip flexors, the lats and the quadriceps, which are the tissues holding your pelvis in its forward tilt. Your self-release tab has the specific list.