3.9 KiB
3.9 KiB
created, updated
| created | updated |
|---|---|
| 2025-07-09 10:20 | 2025-07-09 10:20 |
Warm-up: Dynamic Stretches
| Reps | Exercise | Comments |
|---|---|---|
| 5-10 | Yuri's Shoulder Band Warmup | Less good: Stick dislocates, can also be done with a tee-shirt |
| 5-10 | Squat Sky Reaches | You can do these assisted. |
| 10+ | GMB Wrist Prep | Do as many reps as you want |
| 30s | Deadbugs | |
| 10 | Arch Hangs | Add these after you reach Negative Pullups. Beginner attempts will look more like this |
| 30s | Support Hold | Add these after you reach Negative Dips. |
| 10 | Easier Squat progression | Add these after you reach Bulgarian Split Squats. |
| 10 | Easier Hinge progression | Add these after you reach Banded Nordic Curls. |
Strength Work
First Pair
- 3x5-8 Pull-up Progression]
- 3x5-8 Squat Progression 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. after you have perfected the basic squat.
Second Pair
- 3x5-8 Dip progression
- 3x5-8 Hinge Progression
Note: If you have access to barbells, we recommend you learn how to use them instead of the hinge progression. after you have perfected the basic hinge progression.
Third Pair
- 3x5-8 Row Progression
- 3x5-8 Push-up Progression
Fourth Pair
Core Triplet
- 3x8-12 Anti-Extension progression
- 3x8-12 Anti-Rotation progression
- 3x8-12 Extension progression