Pull ups
30
Dips
3x8
Inverted row
3x6
Hip thrust
3x30 with bands around knees
Warmed up with a 2 mile walk
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Pull ups
30
Dips
3x8
Inverted row
3x6
Hip thrust
3x30 with bands around knees
Warmed up with a 2 mile walk
KB squat
55x10
110x10x2
OHP
135x3
135x5
155x3
175x3x3
Pull ups
15
Pull ups
30
Dips
3x5
inverted row
3x5
Hip thrust with bands
3x30
Kettlebell swing
55x25
120x20x5
90x25x4
OHP
135x3x2
155x5x3
Pull ups
15
KB squat
55x10
110x10x5
OHP
135x5
155x3
175x1
185x1
195x1x2
Pull ups
15
Pull ups
30
Inverted row
2x8
Dips
2x12
Hip thrust with bands
2x40
Squat
90x10
135x10
225x3
275x3x10
OHP
135x3x2
165x3x3
Pull ups
15
Pull ups
30
Inverted row
3x6
Dips
3x8
Hip thrust with bands
3x25
Deadlift
135x10
225x5
275x3
315x5x3
OHP
135x3
135x5
155x3
175x2x3
Nordic ham curl
1x15
Pull ups
10
Squat
90x10
135x10
225x5
295x3x10 on the minute
OHP
135x5
155x3
175x3x2
Pull ups
15
Tuesday:
Pull ups
30
Inverted row
1x10
Dips
3x8
Hip thrust
2x30
Today:
Deadlift
135x10
225x5
275x3
315x3
345x3x3
OHP
135x5
165x3
185x1x5
195x1
Nordic ham curl
1x15
Pull ups
15
Paused squat
135x5x2
225x3
275x3x3
OHP
135x3
135x5
155x5x2
135x8
Pull ups
10
Pull ups
30
Dips
2x12
Was on a time crunch, ended up doing a couple HIIT bodyweight vids to finish up the session
Deadlift
135x10
225x5
315x3
345x3
365x1
365x3
275x10
OHP
135x5
155x3
175x2x2
175x4 think this either is a 4rm or matches one
Pull ups
15
Banded hip flexor raise, standing
1x20 each side
2x15 each side
Pull ups
30
Dips
3x10
Banded standing hip raises
3x15 each side
Hip thrust w/bands
2x25
1x30
Squat
90x10
135x10
225x5
275x3
315x3
355x1
315x5
OHP
135x5
165x3
185x1
185x2x2
Pull ups
20
Single leg hip raise w/20# kb
2x15 each side
Supported nordic ham curl
1x10
Pull ups
30
Dips
2x12
Banded hip thrust
2x36
Hip extension raises
20x20x1 each side
Deadlift
135x10
225x5
315x3
345x1
375x1x3
OHP
135x5
165x3
185x1x2
165x5
Pull ups
15
Front hip flexor raise
20x25 each side
Tibialis raise
20x25x2 each side
Nordic ham curl
1x12
Pull ups
30
Dips
2x15
Nordic ham curl
1x15
Banded hip thrust
3x25
Squat
135x10
225x3
295x3x3
OHP
135x5
165x3
185x1x6
Pull ups
20
Front hip flexor raise
20x25x1
20x15x1 each side
Front tibialis raise
2x20
Stiff leg deadlift
135x10
225x5
275x5x3
OHP
135x5
165x3
185x2x2
Pull ups
15
Front tibialis raise
20x20x1 each side
Double kb squat w/55s
4x10
OHP
135x5
155x5x3
Pull ups
15
Front hip flexor raise
20x30x1 each side
Front tibialis raise
20x25x2 each side
Pull ups
30
Dips
2x12
Nordic ham curl
1x15
Band hip thrust
2x30
Deadlift
135x10
225x5
315x5
365x1
365x3
OHP
135x5
170x3
190x1x4
Pull ups
20
Tibialis raise
20x20x3 each side
Front hip flexor raise
20x20x2 each side
Paused squat
135x10
225x3
275x3x3
OHP
135x5
170x3
190x1x3
Pull ups
20
Front hip flexor raise
25x15x2 each side
Front tibialis raise
20x20x2 each side
Pull ups
30
Dips
3x8
Nordic ham curl
1x15 felt like I was getting more ROM on these this week
Banded hip thrust
2x30 might need more resistance
HIIT videos to close out on
Deadlift
135x10
225x5
315x5
225x15
135x20
OHP
135x5
155x3
175x3x2
Pull ups
15
Hip flexor raise
20x25 each side
Pull ups
30
Dips
3x10
Tibialis raise
20x20x2 each side
20x25 each side
Nordic Ham Curl
2x10
Band hip thrust
2x20
1x30
Squat
135x10
225x5
295x3x3
OHP
135x5
165x3
195x1x3
Pull ups
20
Front hip flexor raise
25x20 each side
Front tibialis raise
20x25x2 each side
Pull ups
35
Dips
3x10
NOrdic ham curl
2x10
Band hip thrust
2x20
1x30