6/22– Hamstrings/Back

Week 15 of quarantine.

Conventional Kettlebell SLDL (using wooden dowel ran through kb handles):
213×25
213×25

Lying Band Hamstring Curls:
green ×10
green ×10
green ×10
green ×10
green ×10

Kettlebell Shrugs (using wooden dowel ran through kb handles):
213×10
213×10
213×10
213×10
213×10

Underhand Rows (using wooden dowel ran through kb handles):
213×5
213×5
213×5

Band Face Pulls (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns:
blue+purple+green+red ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-10

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
blue+purple ×15
blue+purple ×15

Lying Leg Raises (feet under band stretched between two KBs):
doubled red ×25
doubled red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 45 minutes