reverse lunge – Nick Momrik's Fitness Logs

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (45/53#)
- 10 Russian KBS (45/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

10 DB Sit-ups (12/15# DB)
10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations
5 Sumo KB Deadlifts (35#)
5 Russian KBS (35#)
4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (35/53#)
- 10 Russian KBS (35/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

80′ Monster Walks
80′ Lateral Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row (red CS band)
10 Superman
10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener (Knee Taps)

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs / Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

20 Sprinter Sit-ups
20s Hollow Hold (modified)
20 alt Side Crunches (holding bent knees up)
20s Plank
~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

10 Cat-Camels
5-3-1
- Curl-up
- Side Plank
- Side Plank
- Bird Dog
- Bird Dog
10 Trunk Rotations
16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

Dumbbell Squat + C&J (10# DBs)
Rev lunge + hammer curl + front raise (10# DBs)
Bent over alt DB Row + upright DB row (10# DBs)
Front raise + Lateral raise (10# DBs, both arms at the same time)
6 Mountain Climbers + DB Deadlift (10# DBs)

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Drop Sets

Arms

3 sets

10 DB Curls (20#)
8 DB Curls (15#)
6 DB Curls (12#)

3 Sets

10 Tricep Pushdowns (bar, 60#)
8 Tricep Pushdowns (49#)
6 Tricep Pushdowns (38#)

Conditioning

5 Rounds

20 Reverse Lunges
15 HR Push-ups
160′ Farmer Carry (50# DBs)
500m Row

It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.

Midline

2 Rounds

30s Tilted Leg Lift w/ Twist
15s Rest
30s Leg Lift w/ Reach (35# DB stays OH)
15s Rest
30s Leg Lift Twists (legs stay up)
15s Rest
30s Tuck-ups
15s Rest

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Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

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

Conditioning

8:00 AMRAP
- 10 Push-ups
- 15 Air Squats
- 20 Crunches
3:00 Rest
8:00 AMRAP
- 6 DB Hang Squat Cleans (25#)
- 12 Reverse Lunges
- 24 Mountain Climbers
3:00 Rest
8:00 AMRAP
- 10 Box Jump (24”)
- 8 DB Push Press (40#)
- 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

Remove the Wall

Conditioning

5 Rounds

10 Renegade Rows (50#)
10 Incline Back Fly (20#)
~190m Row
8/8 Lateral Step-downs (12”)
12 Reverse Lunges
~180m TrueForm Run

Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.

Gymnastics

We did some spotting and worked on not relying on the wall for handstand kick-ups.

Midline

Tabata

10 alt Single Arm Single Leg V-ups (8# DBs)
9 Leg Raises
20 Russian Twists (45# plate)
14 alt Side Crunches