Seated Hip Opener – Nick Momrik's Fitness Logs

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

Speed Work

We’re going to focus on some golf stuff and swing speed this winter. Should be interesting

Midline & Conditioning

3 Sets

30s TrueForm Run / Row / Jump Rope
10/10 alt Lunge Side Ball Slams (10/20# MB)
10/10 Golf Swing DB Rotation (5/10#)

3 Sets

30s TrueForm Run / Row / Jump Rope
10 Side Jump Ball Slam (8/15#)
30 Kneeling Rotating MB (8/15#)

3 Sets

30s TrueForm Run / Row / Jump Rope
20 OH DB March (15/20# DBs)
20 Plank Knee Taps

3 Sets

30s TrueForm Run / Row / Jump Rope
12 OH Piked Knee-ins (15#)
20 alt OH Side Crunches (8/15# MB)

I ran in sections one and three and rowed in two and four. Took me 22:57.

Mobility

3 Sets

5/5 MB, roller, wall rotations (15# Slam Ball)
20 Weighted Dead Bugs (5# DBs)

2 Sets

20 Seated Hip Openers
7/7 Banded Backswing Press (red band, video)

Other reference videos where we took some of these movements.

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A post shared by Cody Wescott (@codywescottgolf)

We also took our drivers out in the back yard to test swing speed. I maxed out at a 108 and averaged about a 103. B hit 79 a couple of times and averaged about a 76.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

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

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

5:00 Spin Bike
2 Sets
- 10 Reverse Pattern on Ball (5s)
- 10 Wall Slides
- 20 alt Seated Hip Openers
- 20/20s Supine Leg over Stretch

Upper

15-12-9

Lat Pulldowns (Setting #12, whatever that means)
DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

10/10 Single Leg Step-up with Knee Drive (18”)
20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

15 OH Crunch (35#)
20 Slow Bicycles
15 Leg Lifts
30 Oblique Heel Touches

Really felt the burn.

Cool Down

3:00 Walk
3:00/3:00 Sideways Walk
3:00 Backwards Walk

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

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

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

2x 10/10 Banded Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise
2x 10/10 Banded Press

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Toe Touches
20 Trunk Rotations
Various movement attempts

Leg Conditioning

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (30/20# DB)
10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

40m Side Step Sled Pull (115/80#)

3 Sets

10 Back Squat + Calf Raises (45#)
10 Calf Raises (45#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

2x 10/10 Banded High Press (red CS)
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

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)