# 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 × 20-60s Dead Bug
- **First Pair · 3 rounds**
  - 5-8 Negative Pull-Up
  - 5-8 Split Squat (Bulgarian)
- **Second Pair · 3 rounds**
  - 10-60s 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**
  - 10-60s Plank
  - 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
- 1 × 5-10 Bicep Curl - Dumbbell