Happy Monday friends! I hope you all had a cheery weekend. Jon and I did so many Christmas things on my bucket list! Not to spoil my post this week, but we went to Bryant Park and saw the Rockefeller tree. The weather was pretty chilly, but we haven’t had any snow yet. Hopefully there will be a white Christmas this year.
The move of the week is a single leg deadlift! This is similar to the bosu ball deadlift I showed last week, but on flat ground and only one leg. This is a great exercise because it helps with balance while strengthening your core and hamstrings. If you are a beginning, then I would hold on to something stable so that you don’t fall over. I used to hold on to something if I wasn’t having good balance so then I could completely focus on the deadlift, so don’t be disappointed in yourself if you need to hold on to something 🙂 The key to this is to bend at the hips and really feel the stretch on your hamstring (back of your leg). Also, you do not need to lift your back leg high in the air, that’s just what’s comfortable for me. Try this out and let me know what you think!
I had some good workouts this week, my bench seems to be back to my usual strength. I am still getting back to speed on my squats and deadlifts, but I didn’t want to push myself too hard, and wanted to ease back in after Thanksgiving. This week is a normal week for us so I should have some good workouts. I’ll be away for a week for Christmas, but after that I won’t have to many travel plans because of my upcoming tax season, so hopefully I can make a lot of progress in that time.
Weekly Workouts:
- Monday:
-
- Deadlift: 205# 5×2
-
- Lat pulls: 4×8
-
- Underhand lat pulls: 4×8
- Tuesday:
-
- Squat: 160# 4×5
-
- Straight leg deadlift: 95# 4×8
-
- Single leg deadlift: 4×8
-
- Goblet Squat: 4×12
- Wednesday:
-
- Complete off day
- Thursday:
-
- Bench: 100# 3×7
-
- Incline bench: 70# 3×7
-
- Cable fly: 4×8
-
- Tricep extensions
- Friday:
-
- Complete off day
- Saturday:
-
- Squat: 185# 3×1, 135# 3×5
-
- Reverse lunge: 95# 3×12
- Sunday:
-
- Bench: 105# 4×5
-
- Incline bench: 4×5
-
- Tricep pushdowns: 4×12
-
- Ab cable crunch
