# Hien's RRR Monday

The shortebed Reddit /r/BodyweightFitness Recommended Routine. Do this 1 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.h

## Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 5-10 Dead Bug
- 1 × 30s Hang (Arch)
- 1 × 30s Ring Support Hold
- 1 × 10 Shrimp Squat (Intermediate)
- 1 × 10 Eccentric Single-Leg Hamstring Slide

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Negative Pull-Up
  - 5-8 Shrimp Squat (Advanced)
- **Pair 2 · 3 rounds**
  - 10-60s Parallel Bar Support Hold
  - 5-8 Eccentric Single-Leg Hamstring Slide
- **Pair 3 · 3 rounds**
  - 5-8 Row (Vertical)
  - 5-8 Push-Up (Wall)
- **Core Triplet · 3 rounds**
  - 10-30s Plank
  - 10-30s Copenhagen Plank (Assisted, Knee-Supported)
  - 8-12 Reverse Hyperextension - Bench