Mon 5-20-13: 4 Min Squat Test
Every once in a while I get the urge to do a quick workout challenge…
4 Minute Squat Challenge
135 lbs (about 75% of bodyweight)
77 reps
Short, sweet and devastating on the legs and lungs.
Thur 4-11-13: Lower Body Volume
Some lower body volume to match Tuesday’s upper body volume day…
Lower Body Volume
10 supersets of 10 reps each:
Lying Hamstring Ball Curl
Squat (135 lbs)
5 supersets of 10 reps each:
Deep Step Up (10 each leg)
Leg Raise and Crunch Combo
5 supersets of 10 reps each:
Side Lunge (10 each leg)
Leg Raise and Crunch Combo
Mon 3-18-13: Sprints & Glutes
Sprints and Hips/Glutes
Sprints
5 @ 90% 120 yards ~45 rest
Incline Treadmill Sprint
10 sec @ 12 mph, 15 degrees
10 sec @ 12 mph, 19.5 degrees
10 sec @ 10 mph, 30 degrees
Hip Thrust From Floor
10 reps @ 65,155,245,265,265,265, 15 @ 155
RDL
1 cool down set of 15 @ 155
Mon 2-18-13: Glutes & Abs
Glutes & Abs
Hip Thrust (video)
3 sets of 10 reps: BW, 65, 135
4 sets of 8: 205
Squat
3 sets of 8: 245
3 Supersets of:
Leg Drop to Hip Raise (with Iso Bench Press Extension) 10 reps
Vertical BB Crunch 10 reps
Leg Drop (with Iso Bench Press Extension) 10 reps
Sun 2-10-13 to Thur 2-14-13: Full Body
The last week saw a few general workouts not structured enough to keep track of. Here’s the synopsis of each…
Sun 2-10-13
Lower Body and Core
Collection of misc exercises including:
Machine:
Leg Curl
Leg Extension
Calf Extension
Squat
4 directional flexion/extension on
Hyperextension Chair
Tues 2-12-13
Pull
Various versions of:
Pull-ups
Rows
Pulldowns
Deadlifts
Kettlebell Swings
Thur 2-14-13
Push
Various versions of:
Push-ups
DB Bench
DB Incline Bench
Dips
Tues 9-11-12: Legs & Back
Legs & Back
Superset 4 times:
Cable Rotation 15 reps of 15,25,35,45 lbs
PowerPlate 1 min – Standing
Romanian Deadlift (RDL) (video) 10 reps
65,115,155
Suitcase Deadlift (video) 10 reps, 5 each side, 135lbs
One Arm Deadlift (video) 10 reps, 5 each side, 135 lbs
Bench Bridge Iso (video) 1 minute
Single Leg Bench Bridge (video) 15 each leg
TRX Single Leg Squat (video) 20 each leg
Migrating Pullups (video) 18 reps
Seated Row (video) 15 reps @ 80lbs
Iso Alternating Seated Row (video) 2 sets of 10 each arm
Mon 9-3-12: Squats
Squats
Warm-up with:
10 walk
Bodyweight Squats
Overhead Squat (video)
Pistol Squat
Barbell Squat 5 reps each set
45,135,185
225 (3 sets)
235-185-135 Drop Set
Tues 8-28-12: Full Body
Full Body
BB Warm Up, 10 reps each:
Overhead Squat
Overhead Back Lunge
Clean Squat
Clean Back Lunge
Alternate for 3 sets each pair:
DB Walking Lunge 12 steps each- 15,20,25
Rope Tricep Extension 15 reps- 35,40,45
Free Motion Deadlift 15 reps – 100lb
Leg Raise Crunch Combo 10 reps each
Side Lunge 10 each leg
DB Bicep Curl 20 reps – 25lb
Calf Raise Bodyweight for 50 reps
Bicycle (Abs) 30 reps each side
Fri 8-24-12: Lower Body
Lower Body
Box Squat 135
3 sets of 15,15,20
Step Ups with Counterweight 50lb KB
3 sets of 10 each leg
Single Leg Standups
2 sets of 10
RDL Circuit 50 lb KB
(Single leg x 10, other leg x 10, 2 leg x 10)
2 sets of 30
Bench Bridge
1 min
Thur 8-16-12: Legs & Back
TUT: 45 seconds, 4 second reps unless noted
Legs and Back
Squat Hold
Bodyweight, 10 lb plate
Squat
45 (31 reps), 95, 135, 155, 95 (25 reps)
RFESS
15 lb DB for 30 seconds- drop DBs-fast reps for last 15 seconds, 15 lb (3 reps of 15 seconds each)
Supine Ball Curl
30 seconds slow, 15 seconds fast (2 sets)
TRX Row
BW, BW, BW (35 reps)
Behind Neck Pulldown
90 for 30 seconds (23 reps)
DB Shrug
50, Drop set 50-40-25 (15 seconds each)
Door Frame Rear Delt Iso
45 second hold
Thur 7-26-12: Lower Body
Time Under Tension workout:
Lower Body
All sets performed for 4 second reps for a total of 45 seconds:
Bodyweight Squat Hold
3 sets
Squat
45, 65, 85, 105, 125, 145
Rear Foot Elevated Split Squat
Bodyweight, 10
Supine Ball Curl
1 set regular, 1 set high faster reps
Leg Lift Holds
3 sets
Fri 5-25-12: Lower Body
Lower Body
DB Squat – 10 reps with each pair of dumbbells, 150 reps total
10-15-17.5-20-25-30-35-40-45-50-55-60-65-70-80
Walking Lunge to Balance
3 sets of 10 steps forward, 10 steps backward
Single Leg Deadlift w/ Kettlebell 10 reps each leg
1st set KB held in opposite hand of working leg (50lb)
2nd set KB held in same side hand of working leg (50lb)
3rd set KB held with both hands (70lb)
Core Circuit
Alternated between planks, dead bugs, side planks and situps for about 10 minutes.
Fri 5-11-12
Worked out with a client and ended up adjusting our lower body workout to address some hip weakness on his part. It was good for me as well to go though the exercises too.
Lower Body
Box Squat 4 sets of 10
BB Back Lunge 4 sets of 10
A collection of hip and glute work for 20 minutes, followed by a little core work to finish out.
Fri 5-4-12
Lower Body Workout
Elevated Bridge Series (no rest between versions)
1 min hold, 30 sec hold each leg, 15 butt to ground reps each leg, 1 min hold, 15 reps butt to ground
All sets performed with 20lb DBs x 15 each leg…
Lunge Series
Walking Lunge
Alternating Lunge
Alternating Back Lunge
Alternating Side Lunge
Alternating Drop Lunge
Split Squat Series
Traditional Split Squat
Front Foot on 6″ Step
Back Foot on 6″ Step
Both Feet on 6″ Steps
Ab/Core Series
Over The Hill Crunches: 15 cycles
Airex Pad One Side Bicycle: 15 reps
Airex Knee Tuck Crunch Combo: 15
Airex Pad Supine Oblique Crunches: 15
Fri 4-27-12
Messed around with a bunch of single leg exercises today…
Lower Body & Core
1 set each of each exercise/version…
Band Walk
Penguin (Video)
Penguin Walk (Video)
Stand to Kneel
Standard (Video)
Weighted onto 6″ Step (barbell on back)
Weighted onto 9″ Steps on outside of knees
Weighted onto Bench from 4″ Pad (Video)
Deep Step Up (Video)
Single Leg Squat on Step (Video)
Single Leg Stand Up
Standard (Video)
Supine Balance to Stand Up (Video)
Single Leg Toe Touch (Video)
Oblique Crunch on Airex (Video)
Oblique Raises with Knee Tucks (Video)
Over The Hill Crunches (Video)
V-Ups (Video)
Fri 4-20-12
Lower Body
DB Lunges 4 sets of 12
20-30-40-40
Squat 3 sets of 15
135-135-135
2 supersets of:
KB Windmill 12 reps (8k-12k)
Bicycle on Airex 40 seconds
2 supersets of 15 reps:
Ball Hamstring Curl w/ Hip Extension
Ball Transfer (hands to feet)
2 supersets of:
DB Seated Calf Raise (DBs on Knees) 25 reps, 65lb
Full Situps 15 reps
Fri 4-6-12
Kept it very simple.
Lower Body
A collection of squats, lunges, deadlifts, curls and an work.
Fri 3-30-12
Volume work. Rest only while partner is working.
Lower Body
Squat 5 sets of 25
45-95-95-95-95
Step Up from Deep Lunge (working leg on 12″ platform, other knee on ground, weight on shoulder) 4 sets of 15-15-12-10 reps
Bodyweight-10lb-30lb sandbag-30lb
Side Lunge with Sandbag (on lunging side shoulder) 3 sets of 10
30 lb sandbag all sets
KB Single Leg Stiffleg Deadlift 2 sets of 10
50lb- first set contralateral weight (held in opposite hand of working leg), second set ipsilateral (same side arm).
Exercise Ball Triple Threat 1 set of 15 reps each exercise consecutively
(Lying on ground, supine position, feet on ball)
Hip Raise
Leg Curl
Hip Raise with Knees Flexed
Calf Raise 1 set of 100
Bodyweight on edge of a step
Legs might be a little sore…
Mon 3-26-12
Still needed some recovery from Friday’s heavy push workout so I decided to forego the Power Clean day and do some lower body work. Didn’t plan anything, just made it up as I went. Turned out to be just what I needed.
Lower Body
Countdown 10 to 1
Swings (70 lb)
Back Lunge (alternating, 10 each, etc.)
Went straight through, but not necessarily for “best” time (Total time: 5:05)
KB Windmills 10-10-10
12k-16k-20k
Video
Movement and Footwork
10 minutes of ladder and movement drills. No structure or repeats, just one set of a bunch of different fast footwork and general moving around drills (feet in/out, side in/out, hopping, bounding, run/backpedal, side shuffle, karaoke, bear crawl, etc.).
Wed 3-21-12
Was planning on a heavy Front Squat and MetCon workout but ended up having to modify the plan a bit for lighter weight and a different order.
Lower Body Workout
Goblet Squat 3 sets of 10 (50, 60, 80lb DB)
Single Leg Stand Up Jumps from Bench 5-5-3-3-1-1
- using one leg from a seated position, stand up right into a jump, landing on same leg
- I did a set jumping up onto another bench and the next 5 sets I jumped over a bench
Front Squat 5-5-5-5-5
155 all sets. Cleaned weight to catch position, then performed front squats
MetCon #9
4 rounds for time
10 Decline pushups (feet elevated 18″)
10 Body Rows (feet elevated 18″)
15 second incline treadmill run (12 mph, 15 degree incline)
Time: 4:45
