Elevated Glute Bridge – Nick Momrik's Fitness Logs

Too Wet for Broad Jumps

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

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
- 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

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)

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.

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.

9 Best Core Exercises for Golfers (Muscle Building Ab Workout)