Tag: BikeErg

Hang It

Conditioning

10 Sets

  • 30s BikeErg
  • 30s Rest

Swing Man Golf

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 – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4-6×5 Full Swing

Hang the Banner Week 1 Workout 1

Going to try some golf workouts from the book, “Hang the Banner.”

3 Sets

  • 10 Cat/Cow
  • 10 Golf Ball Foot Hurdles
  • 10 Follow-through w/ Bands

2 Sets

  • 3 Single Leg Standing Balance
  • 4 Standing Anti-Rotation w/ Bands

2 Sets

  • 30 Calf Raise
  • 10 Standing Row w/ Bands
  • 10 Toe Raises w/ Looped Band
  • 10 Single Arm Row on One Foot

We cut back the last two seconds instead of doing 3 sets of each. I think I may stop tagging all of the exercises in each post instead of basically having everything listed out twice, in the post and then in the tags.

Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

Out for the Count

I got sick on Sunday after returning from Cancun and over a week later I’m still not past whatever it was. I think RSV or influenza B. I think the last time I was sick for so long was after the Tough Mudder, when I got some nasty shit.

Today is the first time since last Saturday that I attempted to workout. In order to ease back in, I kept it simple.

30:00 BikeErg (12,873 m)

Push the Cardio

Warm-up

  • 80′ Side Walk with Hip Raise
  • 40′ Carioka
  • 10 Air Squat + Toe Touch
  • 20 Trunk Rotations
  • Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.

Planks on Dumbbells

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (8/12#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10 KB Pull & Punch (15/25#)
  • 30 Kneeling Rotating MB (8/15#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 20 OH DB March (20/25# DBs)
  • 30 Plank Shoulder Taps

For rounds 2-3 I did my plank on the dumbbells.

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 Hollow Leg Circles
  • 20 Twisting Leg Lifts

I did the bike for sections one and three and jumped rope for two and four. Wanted to give my back and hip a rest so didn’t run. Finished in 23:39. We did mobility for about 10 minutes.

Sub Out Step-ups

Warm-up

  • High Knee Crossovers
  • 10 Air Squats
  • 10 Toe Touches
  • 20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.

Pushing Legs

Moving leg day to tomorrow because we’re going to workout Tuesday, Wednesday, Thursday this week. The weather looks good for golf on Friday so hoping to take advantage. Full rest yesterday after being exhausted from the bathroom work on the weekend.

Midline & Conditioning

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 Weighted Bicycles (5/8# DBs)
    • 10/10 Weighted Side Plank Pulses (15/20# DB)
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12/12 Banded Butter Churners (blue CS)
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 20 Reverse Crunch 
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I got 19 each leg for the kick versions of step-ups and 20 each leg on every other version. We finished in 27:52.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (8# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press

Foam Boxes

Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 alt Weighted V-ups (15#)
    • 12x 2 Plank Jacks + 2 Mountain Climbers
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12 alt Hanging Knee Raises
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 1:00 Plank
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.