Squats were easy, but wide stance still murder the hips, after all this time.
Squats (feet together – shoulder-width – wide-stance):
225×4-4-4
275×4-4-4
315×4-4-4
Single-leg Extensions:
65×12
65×12
65×12
65×12
65×12
65×12
110×20 (both legs – toes out)
110×20 (both legs – neutral)
110×20 (both legs – toes in)
Wide-grip Shrugs:
235×10
235×10
235×10
235×10
235×10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
110×15
130×15
150×15
Pulldowns (overhand grip):
160×10
160×10
160×10
Wide-grip Hammer Chins:
×12
×12
×12
Hanging Scapular Retractions:
×12
×12
×12
Lying Leg Lifts:
×25
×25
V-Sit Crunches:
×25
×25
Crunches:
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 39 minutes