Tag: Plank

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.

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.

https://golfpracticeguides.com/10-best-back-exercises-for-golf/

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.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.

100+

The heat index was over 100 today at workout time, so we decided to take it easy.

Conditioning

4 Rounds (15s transition between minutes)

  • 30s Push-ups + 30s Superman
  • 1:00 Curtsy Lunges
  • 1:00 Jump Rope
  • 30s Band Pull Aparts (blue) + 30s HS Hold
  • 1:00 TrueForm Walk

Midline

1 Round (30s work : 25s rest)

  • Plank
  • Plank Shoulder Taps
  • Plank Hip Dips
  • Plank Arm Reaches
  • Side Plank
  • Side Plank
  • Plank Push-ups
  • Plank Rockers

A Lot of Plank

Some allergies are kicking in high gear. Did some PVC stuff to warm-up.

Conditioning

3 Rounds

  • 45s Row
  • 20 DB Floor Press (35#)
  • 10 DB Shoulder Press (35#)
  • 45s Row
  • 20 DB Upright Rows (15#)
  • 10 Push-ups
  • 45s BikeErg
  • 15 DB Bent Arm Side Raises (15#)
  • 15 Chest Flys (laying on ground, 25#)
  • 45s BikeErg
  • 10 Bent over Shoulder Raise + Fly (10-15-10#)
  • 16 DB Cross Body Front Raises (15#)

Took 26:20 to finish.

Midline

2 Rounds

  • 30s Plank
  • 30s Rest
  • 30s Plank Shoulder Taps
  • 30s Rest
  • 30s Plank Hip Dips
  • 30s Rest
  • 30s Plank Arm Reaches
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Plank Push-ups
  • 30s Rest
  • 30s Plank Rockers
  • 30s Rest

Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Plank All Day

My back is feeling a bit better each day.

Conditioning

4 Rounds

  • 20/14 Push-ups + Plank
  • 20 Walking Lunges + Bottom Squat Hold
  • 20 DB Push Press (25#) + OH Plate Hold (45#)
  • 30 Plate A Jumps + Glute Bridge Hold

One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.

Midline

2 Rounds

  • 30s V-ups
  • 15s Rest
  • 30s Table Top Kick + Cross Reach
  • 15s Rest
  • 30s Sit-up + 2 Russian Twists
  • 15s Rest
  • 30s Side Plank Jumps
  • 15s Rest
  • 30s Diamond Plank Runners
  • 15s Rest
  • 30s Downward Dog Cross Toe Touches
  • 15s Rest

I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!

Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.