Sweeping the floor

Scott Birdby Scott Bird | June 25, 2004
Filed in workouts

Seated Floor SweepToday’s cold weather was more than enough incentive to take full advantage of a weight session. After an intense warm-up sprint on the bike it was time to once again get familiar with the box squat.

Box squats are gradually feeling more natural, and they were faster than last week despite the extra weight. After a quick bit of ab work, I took the opportunity to put the bar on my shoulders once again for some front, rear and side lunges.

Whilst doing the side lunges I started thinking of ways to exercise hip abduction/adduction; whilst the hips are lower than the knee (as the muscles are used in the low part of a squat). I ended up placing a few weight plates on a towel on a wooden floor, sitting behind it and pushing it from side-to-side with my foot (one foot at a time). Simple and effective. No doubt these would’ve come in handy during my Judo years.
DE SQ/DL

Dynamic stretching
Box squat 2×5@20kg,
9×3@40kg
Ab crunch 4×10@10kg
Hanging knee raise 4×8
Standing calf raise 2×10@50kg,
2×10@60kg
Front/rear lunge (supersetted) 4×10@40kg
Side lunge 4×10@40kg
Seated floor sweep (each side) 10@20kg,
3×10@30kg
Isometric stretching


Total time : 101 mins

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