---
created: 2025-07-09 10:20
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. |

## 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]]

### 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)
- 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)