# Own

Arm Swing · Squat (Sky Reach) · Wrist Flexor Stretch · Dead Bug · Hang (Arch) · Parallel Bar Support Hold · Bodyweight Squat · Deadlift (Single-Leg Romanian) · Pull-Up · Pistol Squat (Partial ROM) · Dip (Parallel Bar) · Hamstring Floor Slide · Inverted Row · Push-Up (Diamond) · Plank · Hollow Body Hold · Arch Body Hold (Prone)

## Support


## Workout

- 1 × 10 Arm Swing
- 1 × 10 Squat (Sky Reach)
- 1 × 20 Wrist Flexor Stretch
- 1 × 30s Dead Bug
- 1 × 5-10 Hang (Arch)
- 1 × 20-30s Parallel Bar Support Hold
- 1 × 10 Bodyweight Squat
- 1 × 10 Deadlift (Single-Leg Romanian)
- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Pistol Squat (Partial ROM)
- **Pair 2 · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 5-8 Hamstring Floor Slide
- **Pair 3 · 3 rounds**
  - 5-8 Inverted Row
  - 5-8 Push-Up (Diamond)
- **Core · 3 rounds**
  - 20-40s Plank
  - 20-30s Hollow Body Hold
  - 20-30s Arch Body Hold (Prone)