BJJ Grrl

"Be gentle, kind and beautiful, yet firm and strong, both mentally and physically." ~Sensei Keiko Fukuda

Helloooo, Hamstrings!

on February 29, 2012

Tonight was my first trek to my parents’ house to hit the weight room.

I’m doing New Rules of Lifting for Abs (NROLA), which I bought some time back but never got around to doing. The book is based around building core strength, not six-packs.

Phase I, Workout A

Dynamic warmup

#x – Exercise / weight / reps / rest
1a – Plank / – / 60s / 60s
1b – Side Plank / – / 30s / 60s
2a – Split Squat with front foot raised / 10lbs db / 12 / 60s
2b – Inverted Row / – / 12 / 60s
3a – Romanian Deadlift / 50lbs* / 12 / 60s
3b – pushups / – / 12 / 60s

* on a standard 6′ bar (~17lbs)

Home – foam rolling


These are alternating sets — e.g., you do exercise 1a & its rest period, then do exercise 1b & its rest period. Each set was done twice before moving to the next.

Took me a lot longer than it should have because I either had to set things up or had to figure out the weight I needed. I thought at first that it might be too easy, but by second set of RDLs I was quite glad that I was nearly done.

I tried to stand up after dinner, and my hamstrings nixed that idea. Between armbars last night and split squats & RDLs tonight, they’ve had a rude awakening this week!

So it looks like going to my parents’ for one night a week will work. I also plan to put together some stuff to do here at my house — I already have two 50-lb bags of sand in the garage; I just need to get them doled out and in something so I can lift them. Maybe I can get a home-brewed session in on Saturday mornings before Open Mat.

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