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Intermediate Bodyweight PPL →

Leg 1

Arm Swing (Dynamic) · Front And Side Leg Swings · Shoulder Extension · Shoulder Stretch (Cross-Body) · Squat · Pike Stretch · Lunge Stretch (Kneeling) · Butterfly Stretch · Lying Crossover Stretch

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Created by

alexprp

Workout Breakdown

Warmup

1

Arm Swing (Dynamic)

1 set × 10min

2

Front And Side Leg Swings

1 set × 8 reps

Leg Primary

Leg secondary

Pull ups

Core

Stretching

1

Shoulder Extension

1 set × 30-60s

2

Shoulder Stretch (Cross-Body)

1 set × 30-60s

3

Squat

1 set × 30-60s

4

Pike Stretch

1 set × 30-60s

5

Lunge Stretch (Kneeling)

1 set × 30-60s

6

Butterfly Stretch

1 set × 30-60s

7

Lying Crossover Stretch

1 set × 30-60s