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My Recommended Routine

By @

My own adaptation

Warmup

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
2-3 mins
Dead Bugs
30 s
Arch Hangs
10 reps
Support Progression
Parallel Bar support
30 s
Squat Progression
Assisted Bodyweight Squat
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps

Strength Work

Pullup Progression
Scapular Pulls
5-8 reps
Squat Progression
Assisted Bodyweight Squat
5-8 reps
Pair 1 : Pullups and squat
Pull Up
5 reps

Rest 90 seconds

Bodyweight Squat
5 reps