# Quick Bodyweight 

## Day 1

2x per week

### Squats

- 3 × 8-30 Pistol Squat

### Pulls

- 3 × 8-30 Ring Row
- 3 × 8-30 L-Sit Pull-Up - Ring


## Day 2

2x per week

### Core

- 3 × 20-35 Leg Raise (Hanging, Straight)

### Push

- 3 × 12-35 Push-Up - Rings
- 3 × 8-10 Dip - Rings


## Warm-up

Shoulder Dislocate · Band Pull Aparts · Cat Cow Bends · Pushup Plus · Wrist Flexibility Stretch · Leg Extension · Squat

### Warm-up

- 1 × 10-12 Shoulder Dislocate - Resistance Band
- 1 × 10-12 Band Pull Aparts
- 1 × 10-12 Cat Cow Bends
- 1 × 10-12 Pushup Plus
- 1 × 10-12 Wrist Flexibility Stretch
- 1 × 10-12 Wall Extension
- 1 × 10-12 Bodyweight Squat