Easing back into squats – easy, but still a bit much on my hamstring yet.
ATG Squats (high bar):
135×10
225×5
315×5
405×3
405×3 (paused reps)
Zombie ATG Front Squats:
225×5
225×5
Leg Extensions:
110×20 (toes out)
110×20 (neutral)
110×20 (toes in)
110×20 (toes out)
110×20 (neutral)
Wide-grip Shrugs:
225×10
315×10
405×10
315×10
225×10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
150×15
150×15
Pulldowns (overhand grip):
150×10
150×10
150×10
Hammer Chins:
×12
Hanging Scapular Retractions:
×12
×12
×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 37 minutes