Routines in this Program
Push
Shoulder Circle · Knee Push-Up · Scapular Push-Up · Push-Up (Diamond) · Dip (Parallel Bar) · Dip (Parallel Bar) · Hanging Pike Leg Raise Negative
Pull
Dead Hang · Scapular Pull-Up · Negative Pull-Up · Chin-Up · Incline Row · Pull-Up · Copenhagen Plank
Legs
Squat (Sky Reach) · Reverse Lunge · Ankle Circle · Shrimp Squat (Intermediate) · Hamstring Slide · L-Sit Hold (Foot-Supported) · Plank (Wall)
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.