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Bodyweight + Strength

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Workout Breakdown

Warmups

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 10-20 reps

4

Dead Bug

1 set × 30s

5

Parallel Bar Support

1 set × 30s

6

Squat

1 set × 5-10 reps

Strength Work

Pair 1

1

Pull-Up

1 set × 5-8 reps

2

Squat - Barbell

1 set × 5 reps

3

Pull-Up

1 set × 5-8 reps

4

Squat - Barbell

1 set × 5 reps

5

Pull-Up

1 set × 5-8 reps

6

Squat - Barbell

1 set × 5 reps

Pair 2

1

Dip (Parallel Bar)

1 set × 8 reps

2

Deadlift (Single-Leg Romanian)

1 set × 15 reps

3

Dip (Parallel Bar)

1 set × 8 reps

4

Deadlift (Single-Leg Romanian)

1 set × 15 reps

5

Dip (Parallel Bar)

1 set × 8 reps

6

Deadlift (Single-Leg Romanian)

1 set × 15 reps

Pair 3

1

Row - Other

1 set × 10 reps

2

Bench Press - Barbell

1 set × 5 reps

3

Row - Other

1 set × 10 reps

4

Bench Press - Barbell

1 set × 5 reps

5

Row - Other

1 set × 10 reps

6

Bench Press - Barbell

1 set × 5 reps

Core Triplet

1

Plank

1 set × 60s

2

Pallof Press - Resistance Band

1 set × 12 reps

3

Reverse Hyperextension - Bench

1 set × 15 reps

4

Plank

1 set × 60s

5

Pallof Press - Resistance Band

1 set × 12 reps

6

Reverse Hyperextension - Bench

1 set × 15 reps

7

Plank

1 set × 60s

8

Pallof Press - Resistance Band

1 set × 12 reps

9

Reverse Hyperextension - Bench

1 set × 15 reps