Lower Body Day 🍑 

Lateral Box Step-ups 

Height: 20 inches

Sets/Reps: 3 sets of 12 reps (each leg) 

KB Suitcase Deadlidft 

Weight: 45 pounds

Sets/Reps: 2 sets of 12 reps

Physio Ball Hamstring Curl 

Sets/Reps: 3 sets of 12 reps (each leg)

Heels Elevated Goblet Squats

Weight: 30 pounds

Sets/Reps: 3 sets of 12 reps

I needed to modify some of these movements because they were putting too much stress on my right knee. Lunges and split squats are not something I can do at the moment. I still want to strengthen my knee though and wanted to modify with movements that can be done in the garage. So, I subbed lateral step-ups for heels-elevated split squats, KB deadlifts for hip thrusts, and physio ball curls for the leg curl machine.

Warmed up on the rower with a 10-minute build. I got a 30-day free trial of the Ladder app and am going to try and fold in 3 workouts per week. I am following the Limitless (KM) which appears to be pretty intense. Today was the welcome workout. Excited to see what the rest of the week looks like. 

Welcome Workout

Goblet Squats

Weight: 20 pounds 

Sets/Reps: 3 sets of 15 reps

Superset 1: Bent-Over Row and Push-Ups  

Bent Over DB Row @ 20-pounds

Push-ups

Sets/Reps: 3 sets of 10 reps

Double KB Romanian Deadlift

Weight: 44 pounds 

Sets/Reps: 3 sets of 8 reps

DB Seated Press @ 20-pounds

Weight: 20 pounds 

Sets/Reps: 3 sets of 10 reps

Midline

2x 12, 10 and 8 reps of:

Supported V-up and Over

High to Low Plank

Forearm Plank Reach

For Time:
30 calorie row
20 goblet squats (70/53)
20 calorie row
15 goblet squats (70/53)
10 calorie row
10 goblet squats (70/53)

Notes: I used 44-pound KB at No Excuses. You can make this hurt as much as you want to. Try to increase your pace on the rower each round, take a few breaths and pick up that KB as soon as you can. 

Bench Press:
Heavy 3

Every 8 minutes, 3 sets:
1:00 wall sit
7 deadlifts (275/205)
1:00 handstand hold
5 deadlifts (275/205)
1:00 KB front rack hold (53/35)
3 deadlifts (275/205)
1:00 hold in tuck (top of dip bar)

Notes: This should be a heavy 3 relative to how you are feeling. More than likely not a 3 rep max. Cues on the bench: with extended arms drive the shoulder blades back into the bench, squeeze the glutes and drive feet into the floor. This creates leverage so you have the felling of pressing against the weight of the bar, as opposed to lifting it with your arms.

We've got some nasty holds and some moderately heavy deads, basically the workout to do right before the beach. The holds are a wall sit (90 degree angle from hips to feet), nose to toes handstand hold, a KB front rack hold (one KB held in a goblet position) and a hold in the tuck (legs bent 90 degrees held at top of bar dip). Don't change the positions as a scale, simply decrease the time under tension.

Deadlifts today should be heavier, but more importantly unbroken for all sets.

215 bench press
205 deadlifts (235 would have been better)
53lb KB
0:45 holds
2 rounds (due to time constraints)