# Recommended Routine

## Daily Full Body

Yuri's Shoulder Band Warmup · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Negative Pull-Up · Split Squat (Bulgarian) · Parallel Bar Support Hold · Deadlift (Single-Leg Romanian) · Inverted Row · Push-Up (Incline) · Plank · Copenhagen Plank (Assisted, Knee-Supported) · Arch Body Hold (Prone)

### Workout

- 1 × 10 Yuri's Shoulder Band Warmup
- 1 × 10+ Squat (Sky Reach)
- 1 × 10 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 30-60s Plank
- 1 × 10 Bodyweight Squat
- **First Pair · 3 rounds**
  - 5-8 Negative Pull-Up
  - 5-8 Cossack Squat
- **Second Pair · 3 rounds**
  - 30-60s Parallel Bar Support Hold
  - 5-8 Deadlift (Single-Leg Romanian)
- **Third Pair · 3 rounds**
  - 5-8 Inverted Row
  - 5-8 Push-Up (Incline)
- **Core Triplet · 3 rounds**
  - 5-8 Ab Wheel Rollout (Kneeling)
  - 10-60s Copenhagen Plank (Assisted, Knee-Supported)
  - 8-12 Reverse Hyperextension - Bench
- **Isolation Pair · 3 rounds**
  - 5-10 Triceps Extension (Standing, Overhead) - Dumbbell
  - 5-10 Reverse Curl - Dumbbell
- **Murder Biceps · 3 rounds**
  - 5-8 Bicep Curl - Dumbbell
  - 5-8 Lateral Raise - Dumbbell