# RRR + Calisthenics

Reddit Recommended Routine with calisthenics mix

## Upper Body

Yuri's Shoulder Band Warmup · Wrist Flexibility Stretch · Hang (Arch) · Parallel Bar Support Hold · Pull-Up · Push-Up · Dip (Parallel Bar) · Bicep Curl · Inverted Row · Pike Push-Up

### Dynamic Stretches + Warm Up


### Workout

- 1 × 1 Yuri's Shoulder Band Warmup
- 1 × 1 Wrist Flexibility Stretch
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold
- **Group 1 · 3 rounds**
  - 8-12 Pull-Up
  - 15-20 Push-Up
- **Group 2 · 3 rounds**
  - 5-8 Inverted Row
  - 5-8 Push-Up (Pike Headstand)
- **Group 3 · 3 rounds**
  - 8-12 Bicep Curl - Dumbbell
  - 8-12 Dip (Parallel Bar)


## Lower Body

Pike Stretch · Pancake Stretch · Calf Stretch · Squat (Sky Reach) · Dead Bug · Bodyweight Squat · Deadlift (Romanian) · Squat (Assisted) · Calf Raise

### Dynamic Stretches + Warm Up


### Workout

- 1 × 30-60s Pike Stretch
- 1 × 30-60s Pancake Stretch
- 1 × 1 Ankle Circle
- 1 × 1 Calf Stretch
- 1 × 10-20 Squat (Sky Reach)
- 1 × 1 Spinal Twist
- **Group 1 · 3 rounds**
  - 8-12 Deadlift (Romanian)
  - 12-15 Leg Raise (Hanging, Straight)
- **Group 2 · 3 rounds**
  - 10-15 Split Squat
  - 10-15 Glute Bridge
- **Group 3 · 3 rounds**
  - 10-30s Copenhagen Plank (Knee-Supported)
  - 8-12 Reverse Hyperextension - Bench


## Skill Day

Yuri's Shoulder Band Warmup · Wrist Flexibility Stretch · Parallel Bar Support Hold · Dead Hang · Handstand (Wall-Assisted) · L-Sit Hold (Foot-Supported) · Crow Pose

### Stretches

- 1 × 30s Frog Stretch
- 1 × 30s Pancake Stretch
- 1 × 30s Pike Stretch
- 1 × 30 Butterfly Stretch
- 1 × 30 Cobra Stretch

### Workout

- 1 × 5 Wrist Flexibility Stretch
- 1 × 30s Parallel Bar Support Hold
- 1 × 15s Dead Hang
- 3 × 30s Handstand (Wall-Assisted)
- 3 × 10s L-Sit Hold (Foot-Supported)
- 3 × 15s Crow Pose
- 3 × 15s Planche Lean Hold


## Molding Mobility

Once a week, you should perform a session for a number of reps equal to your age.

### Workout

- 1 × 5-10 Neck Movement (Three-Plane)
- 1 × 5-10 Finger Flexion and Extension
- 1 × 5-10 Wrist Circle
- 1 × 5-10 Elbow Circle
- 1 × 5-10 Arm Circle
- 1 × 5-10 Shoulder Shrug (Circular)
- 1 × 5-10 Torso Twist
- 1 × 5-10 Side Bend
- 1 × 5-10 Wrist Forward and Back Bends
- 1 × 5-10 Pelvic Tilt
- 1 × 5-10 Hip Circle
- 1 × 5-10 Leg Circle (Seated)
- 1 × 5-10 High Knee Raise
- 1 × 5-10 Butt Kick
- 1 × 5-10 Ankle Circle
- 1 × 5-10 Toe Flexion and Extension