r/bodyweightfitness | Recommended Routine

r/bodyweightfitness, (r/bodyweightfitness n.d.)

Summary

Thoughts

Notes

Warm-up: Dynamic Stretches (5-10min)

Reps	Exercise	Comments
5-10	Yuri’s Shoulder Band Warmup (a)	Less good: Stick dislocates (a), can also be done with a tee-shirt
5-10	Squat Sky Reaches (a)	You can do these assisted (a)
10+	GMB Wrist Prep (a)	Do as many reps as you want
30s	Deadbugs (a)
10	Arch Hangs (a)	Add these after you reach Negative Pullups. Beginner attempts will look more like this (a)
30s	Support Hold (a)	Add these after you reach Negative Dips.
10	Easier Squat progression (a)	Add these after you reach Bulgarian Split Squats.
10	Easier Hinge progression (a)	Add these after you reach Banded Nordic Curls.

Strength work (40-60 minutes)

First Pair

• 3x5-8 Pull-up progression (a)
• 3x5-8 Squat Progression (a)

Note: If you have access to barbells (and a squat rack), we recommend you learn how to use them instead of the squat progression. (a) after you have perfected the basic squat.

Second Pair

• 3x5-8 Dip progression (a)
• 3x5-8 Hinge Progression (a)

Note: If you have access to barbells, we recommend you learn how to use them instead of the hinge progression. (a) after you have perfected the basic hinge progression.

Third Pair

• 3x5-8 Row Progression (a)
• 3x5-8 Push-up progression (a)

Core Triplet

• 3x8-12 Anti-Extension progression (a)
• 3x8-12 Anti-Rotation progression (a)
• 3x8-12 Extension progression (a)

Bibliography

Backlinks

• Exercise program