# Adjusted rrr 1

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 × 0-10 Yuri's Shoulder Band Warmup
- 1 × 0-10 Squat (Sky Reach)
- 1 × 10 Hang (Arch)
- 1 × 40s Dead Bug
- 1 × 0-5 Push-Up
- 1 × 0-5 Row - Other
- 1 × 0-20 Wrist Flexibility Stretch

## Strength Work

- **Pair 1 · 3 rounds**
  - 0-6 Pull-Up
  - 0-50s Plank
  - 0-8 Split Squat
- **Pair 2 · 3 rounds**
  - 0-50s Parallel Bar Support Hold
  - 0-10 Deadlift (Single-Leg Romanian)
- **Pair 3 · 3 rounds**
  - 0-11 Row - Other
  - 0-11 Push-Up
  - 0-5 Copenhagen Plank
- **Core Triplet · 3 rounds**
  - 0-5 Reverse Hyperextension - Bench
  - 10-30s L-Sit Hold (Foot-Supported)
- 1 × 0-15s Handstand (Wall-Assisted)