6/2 – Press

Shoulder strength feeling outstanding.

Single-arm OH KB Press:
53×10
53×10
72×6
72×6
88×10 (PR)
88×10
72×8
72×8
53×10
53×10

Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue+red ×6 (PR)
blue+red ×6

Band Single-arm Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
red ×10
red ×10

Front Lateral Raises (wooden dowel anchored to band):
reds ×10
reds ×10
reds ×10
reds ×10
reds ×10

Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
red ×25
red ×25
red ×25

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×25
red ×25
red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 38 minutes

6/1 – Hamstrings/Back

Week 12 of quarantine.  Skipped deads to take it easy on the knees.

Lying Band Hamstring Curls:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
green ×10
green ×10
green ×10
green ×10
green ×10

Kettlebell Shrugs (using wooden dowel ran through kb handles):
213×10
213×10
213×10
213×10
213×10

Overhand Rows (using wooden dowel ran through kb handles):
213×5
213×5
213×5
213×5
213×5

Band Face Pulls (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×10

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×10

Band Close-grip Pulldowns:
blue+purple+green+red ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-10

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
blue ×25
blue+red ×25

Lying Leg Raises (feet under band stretched between two KBs):
doubled red ×25
doubled red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 38 minutes