Trunk Rotation – 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.

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

Off

Warm-up

10 Cat Camel
6-4 Curl-up
10/10/10/10 Banded Leg Swings
10 PVC Passes
20 Trunk Rotations

Conditioning

4 Rounds

10 Handstand Push-ups / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
10/10 KB Side swings (20/15#)
8 Parallette Shoot Thrus / 10 Good Mornings (35#)
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

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)

Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

10 Cat Camel
6-4 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs

Back

5×8 Pendlay Row (45-75-75-85-85#)
3×12 DB Pullover (40#)
4×8 Lat Pulldowns (115#)
4×8 Seated Cable Rows (104-104-115-115#, underhand)
4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

1:00 BikeErg
12 Plank DB Pull Throughs (40#)
12/12 Half-kneeling DB Trunk Rotation (20#)
1:00 BikeErg
12 Leg Lifts
12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

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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.

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)