# ULRULRR Recommended Routine

My custom split program for the Recommended Routine.

## RR Upper Day

Custom upper day work for the Recommended Routine.

### Warmup

- 1 × 5-10 Shoulder Band Warmup
- 1 × 10-20 Wrist Mobility Exercises
- 1 × 10 Hang (Arch)
- 1 × Support Progression _(progression — pick your level)_

### Pullups + Dips

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_

### Rows + Pushups

- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_


## RR Lower Day

Add some Core Triplet in there, too!

### Warmup

- 1 × 5-10 Shoulder Band Warmup
- 1 × 5-10 Squat Sky Reaches
- 1 × 30s Dead Bugs
- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_

### Squats + Hinge

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_

### Core Triplet

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 1 × Extension Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 1 × Extension Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 1 × Extension Progression _(progression — pick your level)_