Tag: Seated Leg Lift over DB

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.

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

Hold Those Legs Up

Walked 18 holes yesterday.

Warm-up

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

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest

Bump Up the Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • 10 Back Squats (35#)
  • 5 Back Squats (55#)

Legs

3 Sets

  • 10 Back Squats (75#)
  • 20 Plyo Lunges

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Skaters

3 Sets

  • 12 alt Double DB Step-ups (20″, 40#)
  • 12 Froggers

I increased the weight on everything today.

Midline

3 Sets

  • 10 OH Lying Leg Raises (30# DB)
  • 10 Seated Leg Lifts over DB
  • 10 OH Sit-ups (30# DB)
  • 10 Plank Hip Dips
  • 1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

Six Unbroken 100s

My upper abs are pretty sore from those bench bicycles already.

36:00 EMOM (alt)

  • 100 Jump Rope
  • 24 Lunges
  • 25 Push-ups
  • 26 Seated Leg Lifts over DB + 30 Plank Hip Dips
  • 15 cal BikeErg
  • 16 Double Dumbbell Step-ups (20”, 20# DBs)

Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.

Getting it in

Warm-up

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

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

  • 20 alt Single Leg Lifts (25# DB Overhead)
  • 20 Seated Leg Lifts over DB
  • 20 Overhead DB Sit-ups (25#)
  • 20 Plank Hip Dips

Those sit-ups were a killer.

Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.