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vault backup: 2025-12-05 08:38:13

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Vincent Verbruggen
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Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md
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@@ -4,16 +4,16 @@ updated: 2025-07-09 10:20
---
## Warm-up: Dynamic Stretches
|Reps|Exercise|Comments|
|:--|---|--:|
|5-10|[Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg)|Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt|
|5-10|[Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s)|You can do these [assisted](https://youtu.be/muF-knm3HCc).|
|10+|[GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE)|Do as many reps as you want|
|30s|[Deadbugs](http://www.nick-e.com/deadbug/)||
|10|[Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s)|Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE)|
|30s|[Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)|Add these after you reach Negative Dips.|
|10|[Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat)|Add these after you reach Bulgarian Split Squats.|
|10|[Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)|Add these after you reach Banded Nordic Curls.|
| Reps | Exercise | Comments |
| :--- | ------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------------------------: |
| 5-10 | [Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg) | Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt |
| 5-10 | [Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s) | You can do these [assisted](https://youtu.be/muF-knm3HCc). |
| 10+ | [GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE) | Do as many reps as you want |
| 30s | [Deadbugs](http://www.nick-e.com/deadbug/) | |
| 10 | [Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s) | Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE) |
| 30s | [Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support) | Add these after you reach Negative Dips. |
| 10 | [Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) | Add these after you reach Bulgarian Split Squats. |
| 10 | [Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge) | Add these after you reach Banded Nordic Curls. |
## Strength Work
@@ -33,6 +33,12 @@ updated: 2025-07-09 10:20
- 3x5-8 [[Row Progression]]
- 3x5-8 [[Push-up Progression]]
### Fourth Pair
- 3x5-8 [[Dumbbell Lunge Progression]]
- 3x5-8 [[Dumbbell Side Raise Progression]]
### Core Triplet
- 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension)