‹ Week SAT 26 SEP

Sideways Saturday — lateral & rotational turf gauntlet

60 min training + 13 prep · ≈ 73 min door-to-door
targetcardio 8weight 4agility 7
grab:medicine ballsleddumbbellskettlebells 44 lbtrxbattle ropes
⚠ Working around: Left shoulder, Chronic ankle tears
Inchworm
6
Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)
Air SquatNEW
15
Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)
Crab WalkNEW
2 x 20s
left shoulder: short range, hips high
Face-up walk on hands and feet. Shoulder extension and posterior warmup. Muscles: shoulders (assists: triceps, glutes)
Cossack SquatNEW
8 each side@ 14RM
heel down on the bent leg; hold the rig if the ankle complains
Deep side-to-side squat shifting over one leg. Adductor strength and mobility in one; per-side. Muscles: adductors (assists: quads, glutes)
Bear CrawlNEW
30s forward + backhard
Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)
Rotational Med Ball ThrowNEW
8 each sidehard
Hip-driven side throw into a wall. Rotational power; per-side. Muscles: core (assists: shoulders, glutes)
Sled Push
40s steadymoderate
ankles: light sled, long even strides — travel, not a max push
Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)
DB Walking LungeNEW
10 each leg@ 20RM
light pair, long turf lane, soft knee touch
Continuous forward lunges with dumbbells at sides. Counted per leg; quads, glutes, and lungs. Muscles: quads (assists: glutes, core)
Front Rack CarryNEW
45seasy
light bells — posture and breathing, not load
Two bells racked at the chest, walk braced. Upper back and breathing under load. Muscles: core (assists: shoulders, forearms)
Lateral BoundNEW
6 each sidemoderate
ankles: lateral work BEFORE jumping is the rule — stick each landing, soft turf, swap to lateral shuffles if cranky
Side-to-side single-leg bounds, stick each landing. Frontal-plane power — ankle care: build up slow, land soft; per-side. Muscles: adductors (assists: glutes, calves)
TRX Row
15@ 22RM
Bodyweight row on the straps. Setup: straps mid-length; walk feet forward to make it harder. Form: rigid plank, pull chest to hands, elbows tight-ish, 1s squeeze. Angle is the dial — honest angle, no sagging hips. Muscles: back (assists: biceps, core)
Kettlebell Swing
15@ 25RM
~44lb
sciatica-aware: hips snap, braced
Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)
Med Ball Chest PassNEW
15hard
Explosive two-hand pass into a wall. Upper-body power without loading joints. Muscles: chest (assists: triceps)
Battle RopesNEW
30s waveshard
left shoulder: hands below shoulder height
Alternating or double waves. All-out arms-and-lungs intervals. Muscles: shoulders (assists: core, forearms)
90/90 Hip Stretch
60s each side
Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)
Wall Calf StretchNEW
45s each side
Ball of foot on the wall, lean in. Straight knee then bent knee; per-side. Muscles: calves
Hamstring Stretch
45s each side
Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)