Side Plank Micro Workout

I've been working on progressing through the Side Lying progression from Sore Joint Solution. Generally, it is desirable to complete the progression for all 3 positions of Phase 1 to move up to Phase 2 in SJS. However, Side Lying is the most challenging of the 3 positions, so the trainee has the option of moving up to Phase 2, without completing Side Lying, provided that Side Lying is practiced first before beginning practice of Phase 2 exercises. Side Lying is also part of Systematic Core Training For Kettlebells, specifically in the Stability group of exercises. It's possible to mix Stability and Strength exercises in SCT4KB but you're advised to move on to the Power group without completion of all the Stability exercise progressions.

Thus I've been focusing lately on completing the SJS version of the Side Lying progression. Accomplishing this goal should make completion of the SCT4KB version of this exercise a snap. The 4th and highest level of Side Lying in SJS is the side plank - aka "forearm side plank" or "straight leg side plank". I'm currently on level 3 which is a regression of the side plank with bent legs.

I stumbled on videos recommending the side plank for spinal stability and/or oblique strength. That led me to revisit this side plank micro workout that was posted by Red Delta Project, and start practicing it, as exercise programming is provided. It just looks like a nice changeup from SJS-style practice of Side Lying:



Micro workout directions:

1. warm-up with 20 T-planks focusing on using your back and glutes to fully extend your body.
2. Perform 8-10 side planks on each side. Use the progression technique of your choice to ensure a high degree of intensity. Perform 3-4 sets or until your muscles reach a state of high fatigue if hypertrophy is your goal.
3. Finish with a round of the plank variation of your choice for 20s.

How to do a T-Plank:



Today I tried this micro workout for the first time. I only did 10 T-planks for warmup because I was already starting to feel tired by the 8th rep and I don't believe that a warmup should wipe you out. Maybe as my conditioning improves I'll feel like doing more than 10 for a warmup. For the main portion, I did 3 sets of 8 hip dip side planks. I'm intrigued by the idea of pursuing lateral chain hypertrophy but for now will just work towards 4 sets of 10. The finisher was easy for me - 20s hold of the floor side plank was no problem for either side. I shouldn't have been surprised because I've worked up to 16 breath sets of Side Lying Level 3 (SJS), and 16 breaths, at the rate at which I inhale and exhale, is approximately 2 minutes. It's kind of tempting to move onto side plank with feet on suspension trainer, but I'll stick to the floor version for now. I'll do try a 25s hold next time, and gradually increase hold time until I hit my limit. I'll work up to the suspension trainer version, then maybe switch back to SJS Side Lying.

Great tip to reduce pressure on the elbow, shoulder, or neck during side plank training

Easy Muscle B: Week 3

2/9

20kg Clean+Press - 16 total reps
Double 16kg Front Squat - 36 total reps

2/11

Chinup - 30 total reps
Dips - 30 total reps

2/13

20kg Clean+Press - 15 total reps
Double 16kg Front Squat - 40 total reps

Looking at the results from previous weeks, I can see modest progress in all exercises.

One of the days prescribed 3 reps per set of clean+press. On the 2nd or 3rd set, I was unable to do 3 consecutive reps with my weaker arm. I paused, shook my body fast-and-loose style and exhaled smoothly to calm down; then completed the set. I think my struggle was caused by rushing the movement. So for my last 2 sets, I took the time to let the kettlebell settle into the rack position, and then pressed it up. When we practice the KB press, we are not just applying brute force from the muscles to press up the KB - we also search for the perfect movement path for the KB. Rushing the movement, so that the KB almost skips the rack position, can somehow mess up that path. Hopefully the solution of pausing the KB in the rack position for at least a second before pressing, will still work the next time the program asks me to do 3-rep sets.

Repeated Easy Muscle B: Week 2

In this area, a winter storm that dumped about a half a foot of snow, which turned to ice by the following day. The ice remained hard for a week because temperatures never rose above freezing. Thus I spent the week clearing out ice. I did so much manual labor that I did not feel my body could handle Easy Muscle B on top of the labor of breaking ice, tossing ice chunks aside, and shoveling the smaller chucks of ice and snow. So I repeated the Week 2 routine.

2/2

Chinup - 24 total reps
Dips - 24 total reps

2/4

20kg Clean+Press - 17 total reps
Double 16kg Front Squat - 42 total reps

2/6

Chinup - 32 total reps
Dips - 32 total reps

Thus, modest improvement was observed compared to the previous iteration of Week 2

Video with good technique tips for dips and chinups

My takeaways: Practice the active negative in the dip. Row yourself down, keeping the shoulders away from your ears, and gradually pulling your elbows back. Extend your shoulders as much as possible while not allowing them to shrug. This stretches the chest as well as works on the end range of shoulder extension. Reducing chest tightness and improving shoulder extension improves overall shoulder ROM for lifting a KB or any other weight. As you push yourself up from the dip, allow the scapula to move out of retraction

Easy Muscle B: Week 2

1/19

Chinup - 24 total reps
Dips - 24 total reps

1/21

20kg Clean+Press - 15 total reps
Double 16kg Front Squat - 35 total reps

1/23

Chinup - 28 total reps
Dips - 28 total reps

I changed my warmup routine to the GMB 15-minute mobility boost. I was inspired to try it again after seeing a recent GMB video about warmup carryover to your main workout. The 15-minute mobility boost is sort of an advertisement for GMB's program called Mobility. However the 15-min. routine features some exercises that I didn't notice appearing too much or even at all in Mobility - for example World's Greatest Stretch. Anyway, I'll stick with it for now.

Another change I made this week was to resume practicing the hollow body hold, after each Easy Muscle session. I'd previously achieved a 60-second hold but last week when I tried it, I was barely able to do 25 seconds. I did 3-4 sets of 15-20 seconld holds.

Hamstring Flexibility Exercises and related activities

I studied this video by Range of Strength


I decided to adopt the following hamstring flexibility exercises:

Wall Tibialis Raise - B tier - as part of warmup for all training sessions.

Supine Hamstring Stretch - C tier - as part of warmup for my calisthenics and Sore Joint Solution sessions

Split Stance Stiff Leg Deadlift - A tier - as part of cooldown for my KB sessions. I found the weight of double 16kg kettlebells was not enough pull my torso down into the stretch. I still have to engage my hip flexor, quad and core to initiate the stretch and hope that the KBs provide assistance.
I'd like to eventually try the S tier exercise Straight Leg Deadlift but I feel like I should work with the Split Stance Stiff Leg Deadlift first.

I also started working on the Side Lying series in Geoff Neupert's Sore Joint Solution program. To get to 30 breaths per side I adopted a density training idea from the RMax days - do 60 total breaths per side, per session, and start with 6 sets of 10 breaths. Over time I will increase the number of breaths per set.

I also started practicing the hollow body hold again. Last year I worked up to a 60-second hold. Nowadays my max hold time is nowhere near that. The main reason I started working on the hollow body hold again is I notice that my shoulder flexion improves as I practice it.

Easy Muscle B: Week 1

1/12

20kg Clean+Press - 16 total reps
Double 16kg Front Squat - 36 total reps

1/14

Chinup - 25 total reps
Dips - 25 total reps

1/16

20kg Clean+Press - 12 total reps
Double 16kg Front Squat - 36=5 total reps

Per the program instructions, I took it fairly easy this week. I rested a lot between sets. When I was asked to do 3-rep sets of clean+press I had one failed rep on the left side, which I of course made up by doing a rep on the left side after completing my right-side reps.

Beginning my 2026 fitness journey with Easy Muscle B

I was going to start 2026 with The Giant 3.0, then decided to do Easy Muscle Schedule B instead. Both programs incorporate the kettlebell clean+press with a 5RM weight - i.e. a weight you can clean+press for at most 5 reps. The difference is The Giant 3.0 is focused on clean+press, while Easy Muscle B incorporates KB squat, chinups and dips. The workouts are organized into Session A, in which KB exercises are practiced, and Session B in which the chinups and dips are practiced. The greater variety of exercises is one reason I chose to do Easy Muscle B. Another reason is more opportunity for hypertrophy, because of the additional exercises. Clean+press with a 5RM weight tends to produce strength gain more than hypertrophy.
I already knew I could do 5 reps of C+P with my 20kg KB. I had to test my repetition max in the other exercises to make sure I'd be working with appropriate loading. These are the results.

• Double 16kg KB Front Squat - 10
• Chinups - 10
• Ring Dips - 8

The testing comfirmed a feeling I had of being able to do 10 reps of double front squat with 16kg KBs. My chinup and dip performances were about what I expected. Before my previous execution of Easy Muscle B, my rep max in the dip was about 6 so I had to pause during some of my dip sets. Thus my gains from dips were compromised. This time I should see better gains from the dips. This will be the first time I've done Easy Muscle with chinups so I should see gains in bicep muscle and strength as well.

After testing my double front squat, I did a workout based on Session B. I chose to do 4 reps per set of each exercise. I ended up doing 5 sets for a total of 20 reps per exercise. Since this was kind of a preview workout I rested for a generous amount of time between sets. On the following day I noticed minor soreness (DOMS) in the chest and anterior deltoids, which can be attributed to not practicing ring dips for almost 2 years.