Hi there – just wanted to clarify something.
In the Ironman plan – I’ve applied the free strength training program, but have some clarifying questions…
for the bent over row – it says to reverse stance and switch arms – but the video is showing the person doing this with both arms, and no leg switching?
the reverse wood chop says to start with your left foot – but does not say to reverse to your right – should I??? this should then increase the total reps to 20? correct?
– in the introduction, it says to complete 1 circuit of 10 exercises. However, it states that you complete each exercise one time before going back and repeating the full sequence… this is supposed to take ~ 20 minutes for 1 circuit of 10 exercises… which, I feel is strongly overestimating time – then I saw that each exercise calls for 8-10 repetitions (more if you switch sides) – so, with that being said, it is not doing the exercise just once – it is doing the exercise as prescribed 8-10 times, then moving to the next exercise? Here I can see that it would take the full 20 minutes…
So would the first strength day would look like this? …
Split-Stance Dumbbell Deadlift (8 to 10 reps – reverse stance and repeat)
Side Plank (90 % for as long as you can hold – switch)
Bent-Over Row (10 reps – reverse stance – repeat)
Stability Ball Hamstring Curl (10 – 15 reps)
Stability Ball Roll Out (12 reps – 3 second hold at the start position)
Push-Up (20 reps)
Standing Heel Raise (12 reps – brief pause)
Standing Cable Trunk Rotation (12 reps – reverse – 12 reps)
Reverse Wood Chop (10 reps) – waiting clarification
Split Squat Jump (12 jumps in each position)
… Maybe I’ll make cards for these too : )
Thanks so much!!! Happy Friday!
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