Single Leg Step Down – Nick Momrik's Fitness Logs

Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

400m Run
Partner A:
- 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
- 10 Landmine Around the World (45/35#)
- 10/10 Landmine Reverse Lunges (45/35#)
Partner B:
- 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
- 10 Pendlay Row (supinated, 65/45#)
- 10/10 Box Step-downs (14/11″)
Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

10/10 Banded Reach & Press (red CS band)
10/10 Hands & Knees Upper Back Rotation
30/30s Side Plank
10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

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.

Legs on the Drive

It was warm enough to pull a bunch of things outside and workout mostly on the driveway.

Warm-up

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

Leg Conditioning

3 Sets

16 Glute Bridges + Open/Close Knees (w/ hip circle)
140m TrueForm Run

3 Sets

10/10 Lateral Step-downs (14”)
30 Plate A Jumps

3 Sets

5/5 Single Arm Front Squat (40#, 2” incline)
10 Box Jumps (20”)

3 Sets

6/6 Front Foot Elevated Double DB Lunge (40#)
250m Standing BikeErg

Took us 28:36 today.

Midline

2 Rounds – Partner MB Passes

10 Piked Pass
10 OH Sit-up + Pass
10/10 Russian Twist Passes
10 Hollow Throw Ups

I used the 20 pound medicine ball, except switched to the 10 pounder in round two for both sides of the Russian twist passes because it was bothering my back.

Stretch

2:00/2:00 Pigeon
2:00/2:00 Couch

On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.

Warm-up

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

Leg Conditioning

3 Sets

16 Glute Bridges (w/ hip circle)
140m TrueForm Run

3 Sets

10/10 Lateral Step-downs (14”)
30 Plate A Jumps

3 Sets

5/5 Single Arm Front Squat (25#, 2” incline)
10 Box Jumps (20”)

3 Sets

6/6 Front Foot Elevated Double DB Lunge (40#)
250m Standing BikeErg

Took us 27:35 to finish.

Midline

2 Rounds

30s OH Sit-up Twist (20# DB)
15s Rest
30s alt Plank Reaches
15s Rest
30s DB Tuck-ups (20#)
15s Rest
30s Side Plank T + Reach (8#)
15s Rest
30s Side Plank T + Reach (8#)
15s Rest

Stretch

2:00/2:00 Pigeon
2:00/2:00 Couch

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.

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

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.

Midline

4 Rounds

12 Superman
30/30s Weighted Side Plank (20# DB)
8/8 Banded Partner Rotations and Holds (red)

Legs

3 Sets

20 Banded Hamstring Curls (blue)
10/10 Step Downs (14”)

3 Sets

20 Reverse Lunges (40# DBs)

Conditioning

5 Rounds

10x 3 Air Squats + Jumping Pull-up
10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.