Paused squats are still the ticket for my hip health. Absolutely no hip issues and they are definitely getting stronger each week.
Paused ATG Squats (low bar, long pauses):
135×10
225×2
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×1
425×2
425×2
Shrugs:
225×5
315×5
405×5
495×5
585×5
585×5
Wide-grip Shrugs:
495×5
405×5
315×5
225×5
Leg Extensions
235×10-10-10-205×10-175×10
Extra-CG Pulldowns (strict):
150×10-200×8-250×6-200×8-150×10
OH DB Extensions:
20×20-30×20
Single-arm Rope Pushdowns:
10×10-10
10×10-10
10×10-10
Pushdowns (pulling handle into body reach rep):
50×10-10-10
Rope Pushdowns:
50-70-90×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes