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.