10 Aug Training Log: 8/1/2026
My 45th Birthday Workout
Turning 45 gave me another reason to get into the gym and move. I wanted a productive session that covered the areas I consistently prioritize: core stability, hip function, shoulder health, lower-leg strength, carries, and overall movement quality. Nothing overly complicated, just a collection of movements that continue to help me feel strong, capable, and healthy.
Starting With Core Stability
As usual, I began with core work. I started with bird dog square patterns, which I had not performed consistently in a while. From there, I moved into side plank rolls, an exercise I have always enjoyed, followed by curl-ups and modified dead bugs using alternating shoulder and heel taps.
These movements challenge the core without forcing unnecessary motion through the spine. The goal is to create stiffness where it is needed while maintaining control through the hips and shoulders.
I also added several plank-walking variations. I probably looked a little bit like a crab moving back and forth, but I have been called worse. I used push-up planks, lateral plank walks, and different forward and backward variations to challenge the shoulders, trunk, and coordination from multiple angles.
Training the Hips and Lower Legs
Next, I moved into some adductor and abductor work using a ball. I performed isometric holds along with controlled abduction and adduction movements. Strong hips require more than simply training the glutes. The muscles on the inside and outside of the legs also need attention if you want stability, balance, and better movement.
From there, I performed calf work before balancing it out with tibialis training. Hit the back of the lower leg, hit the front, and build strength from every angle. These smaller areas are easy to ignore, but they play an important role in ankle function, knee health, walking, and overall athletic movement.
Why I Do TRX Rows Almost Every Day
I then moved over to TRX rows. In my opinion, TRX rows are extremely underrated. You can easily adjust the difficulty by changing your body angle and becoming more inverted. The more horizontal you become, the harder the movement gets.
I perform some version of these almost every day. They are excellent for developing the upper back, improving shoulder function, and balancing out pressing volume. They are simple, scalable, and effective, which is exactly what I want from a movement I use frequently.
I also played around with some snap downs using the straps. Later in the session, I became determined to try to break them. I pulled as hard as I could, but either I am not strong enough or those straps are built too well.
Opening the Thoracic Spine and Hips
After the rows, I performed PNF thoracic extensions, which you may recognize from Gift of Injury and Back Mechanic. This is a great exercise for opening the thoracic spine and creating more movement through the upper back and shoulders.
For some people dealing with back pain, limited thoracic movement may be one of the missing pieces in their training plan. If the upper back does not move well, the lower back may be forced to compensate.
I paired the thoracic extension with PNF thoracic squats. I used an overhead position to encourage thoracic extension while driving my knees outward against a strong band. This helped create hip abduction, open the hips, and allow me to sit into the squat with better positioning.
Finishing With Carries
I finished the workout with loaded carries. Carries are something I use at both the beginning and end of many sessions. Depending on the day, I may perform suitcase carries, front-racked carries, bottoms-up carries, or traditional farmer’s carries.
They train the grip, shoulders, core, hips, and entire body while forcing you to maintain posture under load. They are one of the most useful and transferable exercises you can include in a training program.
This was a great way to spend my 45th birthday. I am blessed to feel this good, continue training, and maintain the health that allows me to do what I enjoy. I have much more than I deserve, especially when it comes to my health, and I do not take that for granted.
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