9/21 – Pull

Changing up programming a bit. Easing into some hamstring work now with my leg feeling pretty decent…

@ home
KB SLDL (kbs hanging from dowel):
160×10
160×10
160×10
160×10

KB Shrugs (kbs hanging from dowel):
160×20
160×20
160×20
160×20

Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12

Single-arm KB Rows:
53×10
53×10
53×10
53×10
53×10
53×10

Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens+reds ×10
greens+reds ×10
greens+reds ×10

Band BTN Pulldowns (dowel):
greens+reds ×10
greens+reds ×10
greens+reds ×10

Band Underhand Rows (dowel):
greens+reds ×10
greens+reds ×10
greens+reds ×10

Band Close-grip Pulldowns (pause at bottom, superset with pushdowns):
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×12
purple+red ×12
purple+red ×12
purple+red ×12
purple+red ×12

Standing Band Curls (shoulder width-close grip-wide-grip, dowel, bands anchored to ceiling, different grip each dropset):
purple ×10-10-10
purple ×10-10-10
purple ×10-10-10
purple ×10-10-10

V-Sit Crunches:
×25
×25
×25

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

Duration: 35 minutes