46 lines
3.9 KiB
Markdown
46 lines
3.9 KiB
Markdown
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created: 2025-07-09 10:20
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updated: 2025-07-09 10:20
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---
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## Warm-up: Dynamic Stretches
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| Reps | Exercise | Comments |
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| :--- | ------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------------------------: |
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| 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 |
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| 5-10 | [Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s) | You can do these [assisted](https://youtu.be/muF-knm3HCc). |
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| 10+ | [GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE) | Do as many reps as you want |
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| 30s | [Deadbugs](http://www.nick-e.com/deadbug/) | |
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| 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) |
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| 30s | [Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support) | Add these after you reach Negative Dips. |
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| 10 | [Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) | Add these after you reach Bulgarian Split Squats. |
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| 10 | [Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge) | Add these after you reach Banded Nordic Curls. |
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## Strength Work
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### First Pair
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- 3x5-8 [[Pull-up Progression]]]
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- 3x5-8 [Squat Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) [[Squat Progression]]
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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.
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### Second Pair
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- 3x5-8 [Dip progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip)
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- 3x5-8 [Hinge Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)
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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.
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### Third Pair
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- 3x5-8 [[Row Progression]]
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- 3x5-8 [[Push-up Progression]]
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### Fourth Pair
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- 3x5-8 [[Dumbbell Lunge Progression]]
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- 3x5-8 [[Dumbbell Side Raise Progression]]
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### Core Triplet
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- 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension)
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- 3x8-12 [Anti-Rotation progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-rotation)
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- 3x8-12 [Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_extension) |