Nice squats – lowered volume a bit to account for all the running/walking I have been doing.
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
OH Band Squats (standing on band anchored to dowel):
purple ×10
green ×10
purple ×10
purple ×10
purple ×10
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:
purple ×15-15-15-15-15
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):
blue+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8
OH Band Curls:
red ×20-20-20-20-20
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 ×25
doubled red ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 58 minutes