# RR Adapted

## Aquecimento

Shoulder Dislocate · Squat (Sky Reach) · Dead Bug · Wrist Flexibility Stretch · Squat (Partial) · Push-Up (Wall) · Jumping Jacks

### Workout

- 1 × 5-10 Shoulder Dislocate - Resistance Band
- 1 × 1 Squat (Sky Reach)
- 1 × 30 Dead Bug
- 1 × 0 Wrist Flexibility Stretch
- 1 × 0 Squat (Partial)
- 1 × 0 Push-Up (Wall)
- 1 × 0 Jumping Jacks


## Par um

Squat (Assisted) · Deadlift (Romanian) · Push-Up (Wall)

### Workout

- 1 × 5-8 Squat (Assisted)
- 1 × 5-8 Deadlift (Romanian)
- 1 × 5-8 Push-Up (Wall)


## Par dois

Plank · Copenhagen Plank (Assisted, Knee-Supported) · Reverse Hyperextension · L-Sit Hold (Foot-Supported)

### Workout

- 1 × 10-30s Plank
- 1 × 10-30s Copenhagen Plank (Assisted, Knee-Supported)
- 1 × 8-12 Reverse Hyperextension - Bench
- 1 × 10-30s L-Sit Hold (Foot-Supported)


## Par três 

Glute Bridge · Leg Raise

### Workout

- 1 × 0 Glute Bridge
- 1 × 0 Leg Raise


## Core