Finally doing squats at the gym…feels good.
@gym
Squats (feet together – shoulder-width – wide-stance, 5-10s between stance changes):
225×4-4-4
225×4-4-4
225×4-4-4
Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×20 (both legs – toes out)
100×20 (both legs – neutral)
100×20 (both legs – toes in)
Wide-grip Shrugs:
225×10
225×10
225×10
225×10
225×10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×15
120×15
140×15
Pulldowns (overhand grip):
150×10
150×10
150×10
Hammer Chins:
×12
×12
×12
Hanging Scapular Retractions:
×12
×12
×12
Lying Leg Lifts:
×25
×25
×25
V-Sit Crunches:
×25
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 35 minutes