Extra Humid

The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

3 Sets

  • 10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
  • 10 DB Bench Press + Fly (25# DBs)
  • 20 Dead Bugs (5# Bs)

3 Sets

  • 10 2x Renegade Row + DB Push-up (25# DBs)
  • 15 Kneeling KB Hammer Curl (35#)
  • 10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)

3 Sets

  • 15 Diamond Push-ups
  • 5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
  • 15 OH Crunches (10#, feet up)

Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

Golfer’s Back

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

More golfer movements.

Back

  • 4×8 Pendlay Row (75#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline

3 Sets

Then we went for a 2.73 mile walk in 47:00.