5/7 – Squat

Again, endurance/recovery rate continues to skyrocket since I’ve been running. This workout last week took 21 minutes longer (though I did cut volume slightly today)

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

OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

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

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

Band Single-leg Leg Extensions:
red ×20
red ×20
red ×20

KB Shrugs:
72+88×20
72+88×20
72+88×20

Lying Hamstring Curls:
reds ×15-15-15-15-15

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

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: 37 minutes