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.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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