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.

9 Best Core Exercises for Golfers (Muscle Building Ab Workout)