Single Leg Romanian Deadlift – Nick Momrik's Fitness Logs

Home From Cancun

Well, we didn’t end up going to the fitness center again on our vacation. We got home last night, ran errands today, and were out in the garage a little after 3:30. We’re going to start some more structured golf stuff. The first is a series of swing speed home workouts from Jaacob Bowden, the founder of Swing Man Golf.

Dynamic Swing Strength

3 Sets of 4 Reps (per side)

Decline Chest Fly to Triceps Extension
Cross Body Lat Pulldown
Wood Chops
Lateral Raises
Incline Chest Fly

The program said to do 2-3 sets of 2 reps, but you could barely get a feel for the movement that quick and seemed like it would be way too easy. These are all using bands and we used the Crossover Symmetry bands we already have and we decided to do both sides of the body because we also want to be balanced. We really though the rep scheme was going to be crazy low, but we could feed the later sets of each move.

Conditioning

10:00 AMRAP
- 4/4 Twisting Box Jumps (12/14″)
- 5/5 Wood Choppers (12/15#)
- 6 Lateral Ball Slams (10/14#)
5:00 Rest
10:00 AMRAP
- 8 Goblet Squat Jump (10/15#)
- 10 Pike-ups
- 12 Push-ups
5:00 Rest
10:00 AMRAP
- 4 Burpee Pull-ups
- 10 Renegade Rows (15/30#)
- 6/6 Single Leg RDLs (20/30# DB)

We got really sweaty from these, especially after four days off. We’re also having unusually nice weather for November.

We sat to cool down and did a bunch of foot hurdles.

Push the Cardio

Warm-up

80′ Side Walk with Hip Raise
40′ Carioka
10 Air Squat + Toe Touch
20 Trunk Rotations
Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

Partner A: BikeErg
Partner B:
- 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
- 10 alt Single Leg Lateral Jumps
- 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

Partner A: BikeErg
Partner B:
- 20 alt Curtsy Lunges (15/20# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.

Sub Out Step-ups

Warm-up

High Knee Crossovers
10 Air Squats
10 Toe Touches
20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

Partner A: BikeErg
Partner B:
- 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
- 10 alt Single Leg Lateral Jumps
- 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

Partner A: BikeErg
Partner B:
- 20 alt Curtsy Lunges (15/20# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.

Too Wet for Broad Jumps

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs

3 Sets
- 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 35# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (40# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (20# DBs)
- 10 Hamstring Curls w/ ball
- 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

Long for the Legs

Got back from the cottage yesterday, but were busy and tired.

Back Rehab

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
20 Trunk Rotations
20 Side Bends

Legs

3 Sets
- 8/8 Half Deficit DB Squat (45# plate, 12# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 30# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (30# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (12# DBs)
- 10 Hamstring Curls w/ ball
- 6 Broad Jumps

B started first and it took us 36:21.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

Took me 12:43. Got some of these ideas from the following post.

9 Best Core Exercises for Golfers (Muscle Building Ab Workout)

Elevated

On Sunday we pulled trim and flooring for 4-5 hours and then went for a 2.5 mile walk. Yesterday was day 9 of the yoga series and only 22 minutes. Back in the garage today.

Warm-up

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

Leg Conditioning

3 Sets

8/8 Single Leg Supported RDL (45# KB)
140/120m TrueForm Run

3 Sets

10/10 Lateral Step-downs (12”)
30 Plate A Jumps

3 Sets

6/6 Front Foot Elevated Double DB Lunge 35#)
250/200m Standing BikeErg

3 Sets

5/5 Single Arm Front Squat (20#, 2” raised heels)
10 Box Jumps (20”)

Took us 28:34, with over a third of it being on that first section. It got real in section three. We both really liked the squats with the raised heels and felt like it took pressure off of our backs

Midline

4 Sets

10/10 Hanging Oblique Knee Raises
8/6 Parallette Shoot Throughs
10/10 Side Bends (53# KB)
15 Pike-ups

Not in shape for those shoot throughs. I was struggling in the second round and had to take several breaks in sets 3-4.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
6/6 Lateral Step-ups (20″)
12 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 40#)
10/10 Single Leg Supported RDL (30#)
10 alt Cossack Squats

Legs

4 Sets

12 alt Back Rack Reverse Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

10/10 Single Leg Supported RDL (70# KB)
20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Brutal Leg Day

Warm-up

80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
10 Monster Squats
6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!

Strength

4 Sets

12 alt Back Rack Reverse Lunges (125-135-145-155#)
10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

16 alt Pistols
24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.

Conditioning

3 Rounds

1:00 cal Bike Erg (standing, no seat, @10)
10s Transition
30s Weighted Plyo Lunges (35# DBs)
1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.

Midline

3 Sets

10/10 Side V-ups (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)
10 Evil Wheels
10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!

Jing-a-ling

I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.

Warm-up

400/400′ Side Shuffle Walk
Steamboats
Backwards Walk
30 cal Echo Bike
2 Rounds
- 10 Single Leg RDL (no weight)
- 10 Kip Swings
- 10 Air Squats
- 10 PVC Passes

Strength

5 Sets

3x10s RKC Plank w/ 5s rest
10/10 Single Leg Half Squats (12”)

Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.

Conditioning

18:00 AMRAP

6-8-10… Jingle Jangles (30’)
20-30-40… Double Unders
6-8-10… Air Squats (sit to MB on plate set at parallel)

I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!

Midline

McGill Big 3

7-5-3 Curl-up
7-5-3 Side Plank
7-5-3 Bird Dog