Splitting my intermediate level RR into three days because it takes me forever to do it all in one.
Routines in this Program
Push 1
Arm Swing (Dynamic) · Dead Bug · Ring Support Hold · Hang (Arch) · Pike Push Up · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back) · Chest Wall Stretch
Pull 1
Arm Swing (Dynamic) · Hang (Arch) · German Hang · Face Pull · Pull-Up · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)
Leg 1
Arm Swing (Dynamic) · Front And Side Leg Swings · Shoulder Extension · Shoulder Stretch (Cross-Body) · Squat · Pike Stretch · Lunge Stretch (Kneeling) · Butterfly Stretch · Lying Crossover Stretch
Push 2
Arm Swing (Dynamic) · Dead Bug · Rings Support Hold (Turned Out) · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)
Pull 2
Arm Swing (Dynamic) · Hang (Arch) · Skin The Cat · Pull-Up · Face Pulls · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)
Leg 2
Arm Swing (Dynamic) · Front And Side Leg Swings · Squat (Dynamic Mobility) · Dead Bug · Hang (Arch) · Pull-Up · Bodyline Stability Drill
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.