Solid squats/back.
OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
green ×10
green ×10
green ×10
Band Adduction (superset with abduction):
reds ×10
reds ×10
reds ×10
Band Abduction:
reds ×10
reds ×10
reds ×10
Band Kickbacks:
reds ×10
reds ×10
reds ×10
Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10
KB Shrugs:
72+88×20
72+88×20
72+88×20
72+88×20
72+88×20
72+88×20
Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
greens ×15
greens ×15
greens ×15
Band Pulldowns (overhand grip):
blue+purple×10
blue+purple×12
blue+purple×15
OH Band Curls:
red ×20-20-20-20-20-20
Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×12
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12
Standing Band Ab Crunches:
green ×25
green ×25
Standing Band Side-Bends:
blue ×25
blue ×25
blue ×25
blue ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 47 minutes