Tag: Lateral Step-up

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.

Off

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • 10/10/10/10 Banded Leg Swings
  • 10 PVC Passes
  • 20 Trunk Rotations

Conditioning

4 Rounds

  • 10 Handstand Push-ups / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
  • 10/10 KB Side swings (20/15#)
  • 8 Parallette Shoot Thrus / 10 Good Mornings (35#)
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Up Five

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (35#)

3 Sets

  • 10/10 Single Leg Deadlifts (35# DB)
  • 20 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 45#)

3 Sets

  • 250 Row
  • 10/10 Bulgarian Split Squats

We were almost two minutes faster today, finishing in 34:39. I went up five pounds on each dumbbell today.

Midline

2 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

Hip Problems

My lift hip has been bothering me since Sunday. Maybe after the runs we did Saturday? Especially after I’ve been setting for awhile and then once I’m moving I don’t really notice it.

Warm-up

  • 3 alt Goblet Reverse Lunges + Goblet Squat (30#)
  • 3/3 Single Leg Deadlifts (30#)
  • 4/4 Side Step-ups (20″, 20#)
  • 3/3 Bulgarian Split Squats
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (30#)

3 Sets

  • 10/10 Single Leg Deadlifts (30# DB)
  • 20/16 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 40#)

3 Sets

  • 250/200m Row
  • 10/10 Bulgarian Split Squats

Took us 36:35 and it was brutal.

Midline

2 Rounds (30s / 20s)

  • alt V-ups
  • Sit-up Bicycles
  • 2 Single Leg Lifts over DB + Pike-up
  • Side Plank Crunches
  • Side Plank Crunches

Kettlebell Steps

Warm-up

  • 80’ Lateral Monster Walk
  • 80’ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 2×50# DB + 2×70# KB)

Seemed like we were cruising, but B switched up some of her movements this week which may have been a little slower. I bumped up the weight on my step-ups from 40-50-60-70. What will we come up with for the next leg cycle?

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

We smoked it in 5:25.

Kettlebell Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 40-50-60# DB + 70# KB)

Bumping up 10# on each set of step-ups was no joke, especially that 70 pounds! Took us 27:01 to finish, which is about 11 seconds faster than last week and we did have some burn time due to B starting on the wrong movement and some delays trying to get the bike moved to a more stable position.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 20s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 20s Rest

3:32

Straight Through Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 30-40-50-60# DB)

Slight tweaks to the format we’ve been liking with different movements and placements for the types. Was supposed to be 10 goblet squats in that first section, but my back has something lingering so I scaled back and did the Sumo deadlifts instead of a classic. We went straight through again and I went first today. Took us 27:12.

Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

3 Rounds

  • 250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (20”, 20# DB)

3 Rounds

  • 500m BikeErg
  • 12 DB Reverse Lunges (30#)
  • 20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? 😉

Midline

Tabata

  • 20 Pike-ups
  • 30 Oblique Hell Touches
  • 16 alt V-ups
  • 40 Russian Twists