# Andrew Routine

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

## Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 30s Dead Bug
- 1 × 0 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Negative Pull-Up
  - 5-8 Back Squat - Barbell
- **Pair 2 · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 5-8 Negative Hamstring Floor Slide
- **Pair 3 · 3 rounds**
  - 5-8 Row - Other
  - 5-8 Push-Up (Diamond)
- **Core Triplet · 3 rounds**
  - 8-12 Ab Wheel Rollout (Kneeling)
  - 8-12 Pallof Press - Resistance Band
  - 8-12 Reverse Hyperextension - Bench