Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.

One Day at a Time This Week

It’s going to be a challenging week to get in some workouts because we have a lot going on.

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 20 Trunk Rotations
  • 20 Side Bends

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 6 Broad Jumps

I went first today and it took us 37:25.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

We’re liking this golf-focused midline.

Golfer’s Back

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

More golfer movements.

Back

  • 4×8 Pendlay Row (75#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline

3 Sets

Then we went for a 2.73 mile walk in 47:00.

Long for the Legs

Got back from the cottage yesterday, but were busy and tired.

Back Rehab

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 20 Trunk Rotations
  • 20 Side Bends

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (45# plate, 12# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 30# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (30# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (12# DBs)
    • 10 Hamstring Curls w/ ball
    • 6 Broad Jumps

B started first and it took us 36:21.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

Took me 12:43. Got some of these ideas from the following post.

Forced Upright

Conditioning

5 Rounds

  • 10 Single DB Curl + DB Front Raise Squat (10# DBs)
  • 8/8 Tricep Kickbacks (20#)
  • 10 Burpees
  • 10 alt Side Step Lunges (15# DBs)
  • 10 Couch Dips
  • 20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

  • 10 In & Out Combo (piked single/single knee to chest, both to chest)
  • 10 Reverse Crunch
  • 10/10 Banded Rotations (blue)
  • 20 alt Plank Spiderman Knee Raise to Elbow

Up & Down the Driveway

Back Rehab

  • 10 Cat-Camel
  • 10 Kneeling Trunk Rotations
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog

Conditioning

3 Rounds

  • 10 Push-ups
  • 10/10 Half-kneeling Wood Chops (20#)
  • 10/10 Single Arm OH Big Flutter Kicks (20#)
  • 150m Run
  • 20 Band Pull Aparts (blue)
  • 20 In & Out DB Curls (20#)
  • 20 Pike-ups
  • 150m Run
  • 20 DB Push Press (20#)
  • 20 Weighted Lunges (20#)
  • 20 Hollow Pec Decs (10#)
  • 150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.

Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

  • 10 Cat-Camels
  • 5-3-1
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog
  • 10 Trunk Rotations
  • 16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

  • Dumbbell Squat + C&J (10# DBs)
  • Rev lunge + hammer curl + front raise (10# DBs)
  • Bent over alt DB Row + upright DB row (10# DBs)
  • Front raise + Lateral raise (10# DBs, both arms at the same time)
  • 6 Mountain Climbers + DB Deadlift (10# DBs)

Head Out

Quick workout before heading out of town for the week.

Warm-up

  • 20 PVC Passes
  • 15 DB Bench Press (20#)

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (20#)
  • 15 Bench Dips

Took us 16:13 with 3,183 meters on the rower.

Midline

2 Rounds (20s work / 10s rest)

  • Leg Lift + Tuck-up
  • Single Leg Bicycle
  • Single Leg Bicycle
  • Russian Twist
  • Leg Lift + Crunch Toe Reach