This morning I did the first stage 2 workout in New Rules of Lifting for Women. My legs were still pretty sore, but I didn't want to push it off more - it's already been about 2.5 weeks since I did the last NROLW. All exercises were done with 2 sets of 10 reps, with 75 sec of rest in between sets. I often had more time, because there was more equipment to change around, and I was unfamiliar with the moves. Here are the exercises:
- Squat with push-press: you put a barbell across the front of your shoulders, squat and then push up the bar as you come out of the squat. I really don't think I was getting the dynamism of the move down and separated the squat and the press too much. I used a barbell with 53 lb.
- Step-ups: this was a move from stage 1. While holding a dumbbell in each hand, use one leg/foot to step up on the exercise bench. I used 28 lb per hand, which was plenty, even though I'd been using 30 lb per hand at the end of stage 1.
- One-point dumbbell row: while holding a dumbbell in each hand, lean over on one foot, extending the other foot out behind. Then do the rows. Half of the reps are done on each leg. I know from watching myself in the mirror that I don't get my back very flat on these. I used 20 lb per hand.
- Single-leg lunge with leg up: one foot is behind you, raised on a step. While holding a dumbbell in each hand, lower into a lunge. 10 reps are done on each leg. I used 28 lb per hand. This was hard, because it really hit my sore quads.
- Push-ups: none of the push-up variations in the book are hard enough for just 10 reps, so I did them with one leg elevated. I did half of the reps on one leg and half on the other. I concentrated on really lowering my chest close to the ground, which is something I often shortcut.
- Plank on swiss ball: A 60-s plank hold on the big stability ball. Challenging, but not killer. I tried to keep my butt down.
- Prone wood chop: While laying on the floor with knees bent and feet flat on the floor, pull a dumbbell from the left side of you (arms extended) to the right side. Do 10 in each direction. This is a substitute move for doing this on a cable machine, and I don't feel like it works very well. I used a 12-lb dumbbell.