4/23 – Squat

Great squats today. The zerchers were awkward as hell, but effective.

KB Zercher Squats (kbs hanging from dowel):
160×10
160×10
160×10

KB Goblet Squats:
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10

Single-arm KB OH Squats:
53×5 (left)
53×5 (right)
53×5 (left)
53×5 (right)

Band Adduction (superset with abduction):
red ×15
red ×15
red ×15

Band Abduction:
red ×15
red ×15
red ×15

KB Shrugs:
72+88×20
72+88×20
72+88×20
72+88×20
72+88×20

Lying Hamstring Curls:
red ×15
reds ×15
reds ×15
reds ×15
reds ×15

Band Face Pulls (pulling down to chest level, superset with pulldowns):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15

Band Pulldowns (overhand grip):
greens ×15
greens ×15
greens ×15
greens ×15
greens ×15

OH Band Curls:
red ×15-15-15-15-15

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10

Kneeling Ab Crunches:
green ×25
green ×25

Lying Leg Raises (feet under band stretched between two KBs):
red ×50
doubled red ×25

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

Duration: 60 minutes