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My Routine

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Workout Breakdown

Warm up

Stretches

1

Squat (Sky Reach)

1 set × 5-10 reps

2

Dead Bug

1 set × 15-30s

3

Hang (Arch)

1 set × 5-10 reps

Strength Work

Pair 1

1

Pull-Up

1 set × 5-8 reps

2

Shrimp Squat (Beginner)

1 set × 5-8 reps

3

Pull-Up

1 set × 5-8 reps

4

Shrimp Squat (Beginner)

1 set × 5-8 reps

5

Pull-Up

1 set × 5-8 reps

6

Shrimp Squat (Beginner)

1 set × 5-8 reps

Pair 2

1

Dip - Rings

1 set × 5-8 reps

2

Deadlift - Barbell

1 set × 5-8 reps

3

Dip - Rings

1 set × 5-8 reps

4

Deadlift - Barbell

1 set × 5-8 reps

5

Dip - Rings

1 set × 5-8 reps

6

Deadlift - Barbell

1 set × 5-8 reps

Pair 3

1

Row - Other

1 set × 5-8 reps

2

Push-Up - Rings

1 set × 5-8 reps

3

Row - Other

1 set × 5-8 reps

4

Push-Up - Rings

1 set × 5-8 reps

5

Row - Other

1 set × 5-8 reps

6

Push-Up - Rings

1 set × 5-8 reps

Core Triplet

1

Leg Raise (Hanging, Straight)

1 set × 5-8 reps

2

One-leg Foot Supported L-sit

1 set × 15-60s

3

Arch Body Hold (Prone)

1 set × 15-60s

4

Leg Raise (Hanging, Straight)

1 set × 5-8 reps

5

One-leg Foot Supported L-sit

1 set × 15-60s

6

Arch Body Hold (Prone)

1 set × 15-60s

7

Leg Raise (Hanging, Straight)

1 set × 5-8 reps

8

One-leg Foot Supported L-sit

1 set × 15-60s

9

Arch Body Hold (Prone)

1 set × 15-60s