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Arun's Routine

Reddit Recommended Routine Skeleton with Progressions/Exercises from https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s

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Created by

dontirun

Workout Breakdown

Dynamic Stretches

Warmups

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Squat (Sky Reach)

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 20 reps

4

Dead Bug

1 set × 30s

5

Hang (Arch)

1 set × 10 reps

Leg Warmups

1

Pistol Squat

1 set × 8 reps

2

Nordic Hamstring Curl

1 set × 8 reps

Stength Work

Pair 1

1

Weighted Chest-to-bar Pull Up

1 set × 5-8 reps

2

Pistol Squat

1 set × 8 reps

3

Weighted Chest-to-bar Pull Up

1 set × 5-8 reps

4

Pistol Squat

1 set × 8 reps

5

Weighted Chest-to-bar Pull Up

1 set × 5-8 reps

6

Pistol Squat

1 set × 8 reps

Pair 2

1

Weighted Rto Dips

1 set × 5-8 reps

2

Nordic Hamstring Curl

1 set × 1-8 reps

3

Weighted Rto Dips

1 set × 5-8 reps

4

Nordic Hamstring Curl

1 set × 1-8 reps

5

Weighted Rto Dips

1 set × 5-8 reps

6

Nordic Hamstring Curl

1 set × 1-8 reps

Pair 3

1

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

2

Weighted Push-ups

1 set × 5-8 reps

3

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

4

Weighted Push-ups

1 set × 5-8 reps

5

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

6

Weighted Push-ups

1 set × 5-8 reps

Core Triplet

1

Pallof Press - Resistance Band

1 set × 8-13 reps

2

Hollow Body Crunch

1 set × 1-8 reps

3

L-Sit Hold

1 set × 30-60s

4

Pallof Press - Resistance Band

1 set × 8-13 reps

5

Hollow Body Crunch

1 set × 1-8 reps

6

L-Sit Hold

1 set × 30-60s

7

Pallof Press - Resistance Band

1 set × 8-13 reps

8

Hollow Body Crunch

1 set × 1-8 reps

9

L-Sit Hold

1 set × 30-60s