2023/02/05

Legs

3 Sets

  • BikeErg
  • 10/10 Split Squats (20# DBs)
  • 10 DB RDLs (25# DBs)

3 Sets

  • Row
  • 8/8 Step-downs (14″, 25# DB)
  • 12 Incline Front Squats (2″, 20# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges (25# DB in front rack)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • Row
  • 30 Calf Raises (20# DBs, toes in/nuetral/out)
  • 12 Squat Jumps

Midline

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press (CS blue)
  • 10/10 Banded Rotation (CS blue)
  • 10/10 Ballerina Stretch
  • 10/10 Hip Openers

2023/02/03

3 Sets

  • 12 Incline DB Bench Press (25#)
  • 12 alt Seated Arnold Press (25#)
  • Bike Erg

3 Sets

  • 12 Banded Pec Fly (CS blue)
  • 20 Plank Shoulder Taps
  • TrueForm Walk

3 Sets

  • 12 Barbell Curls (45#)
  • 12 Tate Press (25# DBs)
  • TrueForm Walk (Back, Side, Side)

3 Sets

  • 21s (20# DBs)
  • 10/10 Seated Single Arm OH Tricep Extension (20#)
  • TrueForm Walk (Back, Side, Side)

2023/02/02

Back & Midline

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)
  • 50 Kneeling DB Rotations (20#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)
  • 10/10 Side Jack Knives

3 Sets

  • 10 Chest Support DB Wide Row (20#)
  • 10 Chest Support DB Low Row (20#)
  • 30 OH March (20# DBs)

Conditioning

6:00 AMRAP

  • 50 Jump Rope
  • 10 Floor Press (25# DBs)

I got exactly 8 rounds.

Hang the Banner Week 4 Workout 3

2 Sets

  • 10 Romanian Deadlifts (25# DBs)
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 10/10 Lunges w/ Rotation
  • 20 Fingertip Wall Push-ups
  • 20 Hamstring Curls (sliders)

2 Sets

  • 20 Wrist Curls (8# DBs)
  • 20 Reverse Wrist Curls (8# DBs)
  • 20 Lateral Wrist Raises (8# DBs)

2023/01/31

Swing Man Golf – Day 4

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets of 3

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Dynamic Swing Speed – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

I was a lot more consistently in the mid-90 mph on the full swings and maxed at 98 again. B got up to 74.

Conditioning

4 Rounds (10s transition between minutes)

  • 1:00 TrueForm Walk / BikeErg
  • 30s Plate Front Raise (10#) + 30s Single DB Curl (35#)
  • 30s Reverse Crunch + 30s alt Side Crunch
  • 1:00 Seated DB Shoulder Press (12# DBs)
  • 1:00 Lunge

Mobility

2 Sets

  • 10/10 Hip Openers
  • 10/10 Rig Ballerina Stretch

2023/01/30

Conditioning

  • 5:00 BikeErg
  • 5:00 Row
  • 5:00 BikeErg
  • 7:00 TrueForm Run
  • 5:00 BikeErg
  • 5:00 TrueForm Run

Midline

3 Sets

  • 6/6 Side Plank Reaches
  • 10 OH Leg Lifts (20# DB)
  • 20 Kneeling DB Rotations (20#)
  • 20 OH March (20# DBs)

Hang the Banner Week 4 Workout 2

2 Sets

  • 10/10 Band Internal Rotation
  • 10/10 Band External Rotation
  • 10/10 Golf Ball Foot Hurdles

2 Sets

  • 10 Forearm Slides
  • 3 Single Leg Balances (on Bosu ball)
  • 10/10 Toe Raises w/ Band

2 Sets

  • 10 Banded Shoulder Blade Retraction
  • 30 Calf Raises
  • 10/10 Banded Single Arm Fly

2023/01/28

Swing Man Golf – Day 3

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2 Sets of 6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 2×5 Both Arms

Conditioning

5 Rounds

  • 10 DB Front Raise Squats (12# DBs)
  • 10/10 DB Swing Rotation to Uppercut (golf movement) (15#)
  • 10 Side Jumping Ball Slams (14#)
  • 10 Pull-ups
  • 10 Push-ups

13:35

Mobility

2 Sets

  • 10/10 Hip Openers
  • 5 Curl-ups (10 count)

2 Sets

  • 20 alt Lying Hip Openers

2023/01/26

My back is feeling better, but don’t want to push it.

Mobility

2 Sets

  • 10 Prone Arm Lifts (in/out)
  • 20 Dead Bugs

2 Sets

  • 5 Curl-ups (10 count)
  • 10 Cat/Cow

2 Sets

  • 10 Kneeling Hip Crunches
  • 10 Side Child’s Pose with Leg Crossed

Arms+

3 Sets

  • 12 Incline DB Bench Press (25#)
  • 12 alt Seated Arnold Press (25#)
  • Bike Erg

3 Sets

  • 12 Banded Pec Fly (CS red-blue-blue)
  • 20 Plank Shoulder Taps
  • TrueForm Walk

3 Sets

  • 12 Barbell Curls (45#)
  • 12 Tate Press (25# DBs)
  • TrueForm Walk (Back, Side, Side)

3 Sets

  • 21s (20# DBs)
  • 10/10 Standing Single Arm Tricep Extension (20#)
  • TrueForm Walk (Back, Side, Side)

2023/01/25

Did about 10-15 minutes of mobility work yesterday. My back is considerably better today.

Back & Midline

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)
  • 50 Kneeling DB Rotations (20#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)
  • 40 OH March (20# DBs)

3 Sets

  • 10 Chest Support DB Wide Row (20#)
  • 10 Chest Support DB Low Row (20#)
  • 10/10 Side Jack Knives

Condioning

6:00 AMRAP

  • 6 Box Jump (20″)
  • 6 Hang DB C&J (25# DBs)

Hang the Banner Week 4 Workout 1

2 Sets

  • 5/5 Standing Hip Opener (3 seconds)
  • 10 Hip Tilt w/ Stability Ball on Wall

2 Sets

  • 5 Omnidirectional Movement
  • 20/20 & 5/5 Lateral Monster Walks

2 Sets

  • 20 alt Rotation w/ Eye on the Ball
  • 25 Hip Bridges
  • 6 position Manual Resistance (5 seconds)

2023/01/23

My back was a bit rough today, so none of the Swingman work.

Mobility

2 Sets

  • 10 Cat/Cow
  • 10 Bird Dogs

2 Sets

  • 10 Stability Ball Overhead Reach (3s)
  • 10 alt Kneeling T-spine Rotations

2 Sets

  • 5/5 Pigeon Position Trail Foot Lift
  • 5/5 Pigeon Position Trail Knee Lift
  • 20 alt Hip Openers

Conditioning

4 Sets

  • 12 Walking Lunges (20# DBs)
  • 6/6 Step-downs (12”)
  • Partner B: BikeErg

4 Sets

  • 12 Step-ups (20″, 2 sets with 15# DBs)
  • 10/10 Single Leg Hamstring Curls (Slider)
  • Partner B: TrueForm Run / BikeErg

21:49