# RR Upper/Lower

## RR Upper

Chin-Up · Dip (Parallel Bar) · Chin-Up · Dip (Parallel Bar) · Chin-Up · Dip (Parallel Bar) · Row · Push-Up · Row · Push-Up · Row · Push-Up

### Vertical

- 1 × 5-8 Chin-Up
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Chin-Up
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Chin-Up
- 1 × 5-8 Dip (Parallel Bar)

### Horizontal

- 1 × 5-8 Row - Other
- 1 × 5-8 Push-Up
- 1 × 5-8 Row - Other
- 1 × 5-8 Push-Up
- 1 × 5-8 Row - Other
- 1 × 5-8 Push-Up


## RR Lower/Core

Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Shrimp Squat (Advanced) · Single-Leg Hamstring Curl Slide · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Pallof Press · Reverse Hyperextension

### Lower

- 1 × 5-8 Shrimp Squat (Advanced)
- 1 × 5-8 Single-Leg Hamstring Curl Slide
- 1 × 5-8 Shrimp Squat (Advanced)
- 1 × 5-8 Single-Leg Hamstring Curl Slide
- 1 × 5-8 Shrimp Squat (Advanced)
- 1 × 5-8 Single-Leg Hamstring Curl Slide

### Core

- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Reverse Hyperextension - Bench
- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Reverse Hyperextension - Bench
- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Reverse Hyperextension - Bench