Back & Light Glutes Workout

Mobility:
Rhomboids ex 2.5lbs x 15@each
YTI exercise 10x

BB Bent Over Row
45lbs x 15 warm up
55lbs x 15 warm up
65lbs x 15- last 3 were rough
65lbs x 15- hard last 3 reps
65lbs x 15 - hard last 3

One Arm DB Row
30lbs x 12@each
30lbs x 12@each - last 2 were tough rep esp right side
30lbs x 12@each

Seated Cable Row
20lbs x 15 (used D handle) - felt good contraction on back- last 3 were tough
20lbs x 15
20lbs x 15

Standing Cable Hip Abduction
15lbs x 20@each
15lbs x 20@each - tough set esp left side
15lbs x 15@each

Standing Cable Hip Adduction
3x9lbs x20@each - felt inner thigh burn on right but not much on left

Hanging Abs Leg Raise (bent legs)
20 reps - 10 reps - 15 reps

Close Grip Pull up practice