# [Hybrid] Recovery + Foundations

Hybrid calisthenics mixed with dumbbell, focus on form, volume, slowness, isometrics and eccentrics, and building strength in connective tissue.

## Push/Pull

Parallel Bar Support Hold · Row (Wide) · Triceps Extension (Overhead) · Shoulder Press · Lateral Raise · Bicep Curl

### Workout

- 1 × 0s Parallel Bar Support Hold
- 1 × 0 Row (Wide)
- 1 × 0 Triceps Extension (Overhead) - Barbell
- 1 × 0 Shoulder Press - Dumbbell
- 1 × 0 Lateral Raise - Dumbbell
- 1 × 0 Bicep Curl - Dumbbell


## Legs/Core

Sissy Squat · Squat · Dead Bug · Deadlift (Single-Leg Romanian) · Leg Raise · Split Squat · Hyperextension (Back Extension, 45° Hyper)

### Workout

- 1 × 0 Sissy Squat
- 1 × 1 Squat - Barbell
- 1 × 0 Dead Bug
- 1 × 1 Deadlift (Single-Leg Romanian)
- 1 × 1 Leg Raise
- 1 × 1 Split Squat
- 1 × 0 Hyperextension (Back Extension, 45° Hyper)