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OG - Untrained Beginner FB Routine Level 1

*Rest times between sets are maximums, resume training when you have your strength back after 60s - 180s

R

Created by

Reezy

Workout Breakdown

Warm Up

Blood Flow

1

Burpee

1 set × 10-20 reps

2

Bear Crawl

1 set × 60s

Mobility

1

Wrist Flexibility Stretch

1 set × 10 reps

2

Shoulder Warm-up - Resistance Band

1 set × 10 reps

3

Squat

1 set × 10 reps

4

Parallel Bar Support

1 set × 60s

5

Skin The Cat

1 set × 5 reps

Positional Drills

1

Plank

1 set × 30-60s

2

Side Plank

1 set × 30-60s

3

Reverse Plank

1 set × 30-60s

4

Hollow Body Hold

1 set × 30-60s

5

Arch Body Hold (Prone)

1 set × 30-60s

Strength Work

Prehabilitation/Flexibility/Isolation/Cool Down

3x10 Banded bicep curls, 3x30s Splits holds, 3x30s German hangs, 3x20s Back bridges, 60s Deep breathing. 60s rest in between sets.