## 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.|

## Strength Work

### First Pair

- 3x5-8 [[Pull-up Progression]]]
- 3x5-8 [Squat Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) [[Squat Progression]]
    Note: If you have access to barbells (and a squat rack), we recommend you [learn how to use them instead of the squat progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic squat.

### Second Pair

- 3x5-8 [Dip progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip)
- 3x5-8 [Hinge Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)  
    Note: If you have access to barbells, we recommend you [learn how to use them instead of the hinge progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic hinge progression.

### Third Pair

- 3x5-8 [[Row Progression]]
- 3x5-8 [[Push-up Progression]]
### Core Triplet

- 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension)
- 3x8-12 [Anti-Rotation progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-rotation)
- 3x8-12 [Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_extension)