2025/03/05

Feeling my glutes from yesterday’s workout.

Golf – Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

2025/03/04

Sets of 4

  • Sumo Deadlifts (45-95-125-145-165-185)

4 Sets

  • 8/8 Bulgarian Split Squats (25/20s)
  • 10 DB Curls (25/15-15-20-20s)

7 Rounds

  • 8 DB Bench Press (45-50… / 25-30-35…)
  • 12 Walking Lunges

We had a 10 minute timer going and got through seven rounds about 5-10 seconds before it ran out.

3 Sets

  • 12 Seated DB Shoulder Press (35/20s)
  • 10 Tricep Pushdowns (60/49)

2025/03/02

Cardio

  • 10:00 TrueForm Walk
  • 10:00 Row
  • 10:00 TrueForm Walk
  • 10:00 BikeErg

Mobility

3 Sets

  • 10 Golf Stance underhand rotations

2 Sets

  • 10/10 Half Kneeling Side Lunge with KB front rack twist

Then we played around with tennis balls, trying the bouncing thing we’d seen Rory do in Full Swing, messing around with juggling, and bounce passing to each other.

2025/03/01

Legs

Sets of 4

  • Belt Squats (0, 55, 45, 35, 35, 25)

3 Sets

  • 12 Cossack Squats (25)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (45-75-115-135-155)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

  • 10 DB Step-ups (20”, 50s/40s)
  • 4/4 Twisting Box Jumps (20/18”)

2025/02/28

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

I went 45-85-115-150-170-190 and B went 45-65-75-80-85-86.25.

3 Sets

  • 10 Incline Fly (40/20)
  • MAX Weighted/Banded Push-ups
    • B w/ 8# (16-13-8)
    • N w/ green band (10-10-5)

4 Sets

  • 6/4 Shoulder Press
    • Nick: 45-75-95-110-120
    • Brandi: 45-55-65-70-70

3 Sets

  • 10 Seated Z Press (30/20)
  • 10 Side Raises (15/12)
  • 10 DB Shrugs (60)

2025/02/27

Golf – Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

Always so good and those rotations really open up the back and shoulders. Need to get this back in our regular rotation.

2025/02/25

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-90-140-170-190-200-210)
  • 3×8 IYT (5#)

4 Sets

  • 8 Pendlay Rows (45-75-85-95/95-105/95)

3 Sets

  • MAX Strict Pull-ups / Lat Pulldowns (126#)

My shoulder started bothering me again during the rows, so I did the pulldowns and got 14-8-7. B got 6-4-4 on her pull-ups.

3 Sets

  • 10 Straight Arm Pulldowns (71/49)
  • 20 Band Pull Aparts (blue/red)

2025/02/23

Cardio

2 Rounds

  • 10:00 TrueForm Walk
  • 11:00 BikeErg

Abs

  • 30-20-10 Oblique Heel Touches
  • 30-20-10 DB Jack Knives (20/12)
  • 16/16-10/10-6/6 DB OH Dead Bugs (arm out to side, 20/12)
  • 15/15-10/10-5/5 DB OH Leg Lifts (arm out to side, 20/12)

2025/02/22

4 Sets

  • 4 Belt Squats (0, 55, 45, 35, 35, 25)

Jumped up 10 pounds right away, so every set was heavier than last time.

3 Sets

  • 12 Cossack Squats (25)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (35-75-105-130-150)
  • 10/10 Single Leg Calf Raise (53)

Went up 10 pounds on the second warm-up set.

3 Sets

  • 10 DB Step-ups (20”, 50s/40s)
  • 4/4 Twisting Box Jumps (20/12”)

Brandi skipped out on this last part because she was in desperate need of a nap. Proud that I got it finished though.

2025/02/21

Cardio
15:00 AMRAP

  • 12 Reverse Lunge w/ MB Raise (14/10)
  • Pinch Carry (25/15# plates)
  • 8/8 DB Snatch (25)
  • 6 Burpee
  • 30s Jump Rope / BikeErg

I did one round of jump rope and realized I had a headache, so jumped on the bike for the other rounds.

Abs

3 Sets

  • 20 OH March (25/20)
  • 10/10 Side Bends (53/40)
  • 10/10 Half-kneeling Halos (25/20)
  • 10/10 Banded Rotations (CS blue)