Wednesday 4.12.2023

*Coach’s Notes: Single Leg RDL with Hand Support

Mixed in with today’s mainly upper-body strength workout is a single leg hinge variation that allows the use of a hand assist in order to make balancing easier, to really focus on solid movement/activation of the hips and glutes. For this Single Leg Romanian Deadlift, we will use a box or other object — just make sure that it is something low enough, so that you don’t rotate through the torso at the bottom of the movement. The goal is to resist rotation as we move here, not to create any.

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Barbell Floor Press x 6-8 reps @ 30X1 (try to increase loading from 3.30.2023)
Rest 30 seconds
Hand Supported Single Leg Romanian Deadlift x 8-10 each leg @ 2010 (use a Box or PVC Pipe for support)
Rest 60 seconds

B. Two or Three sets (10-12 minutes) of:
Seated Single Arm Dumbbell Press x 6-8 reps each arm @ 30X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 40-60 seconds

C. Against a 10-minute clock, complete:
5.10.15.20.25....
Dumbbell Bicep Curls
Push-ups on Dumbbells
*30 Double-Unders (or 10/8 Calorie Row) after each set

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 45 minutes (3 sets) for times:
*Station 1 – 1800/1500 Meter Bike Erg
*Station 2 – 450/375 Meter Ski + 450/375 Meter Row
*Station 3 – Three rounds of:
8 Ring Rows
16 Walking Lunges (unweighted) or Low Step-Ups
24 Second Plank Hold

Note your times to complete each station, with the goal of consistent times for each set.