Good squats.
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
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):
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15
OH Band Curls:
red ×15-15-15-15-15
Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×10
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10
Kneeling Ab Crunches:
purples ×25
green ×25
Lying Leg Raises (feet under band stretched between two KBs):
red ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 50 minutes