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RR No Core

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Warmup

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
10-20 reps
Dead Bugs
30 s
Arch Hangs
5-10 reps
Support Progression
Parallel Bar support
30 s
Simple Squat Progression
Assisted Bodyweight Squat
10 reps
Simple Hinge Progression
Romanian Deadlift
10 reps

Strength Work

Pullup Progression
Scapular Pulls
5-8 reps
Squat Progression
Assisted Bodyweight Squat
5-8 reps
Dip Progression
Parallel Bar support
10-60 s
Pullup Progression
Scapular Pulls
5-8 reps
Squat Progression
Assisted Bodyweight Squat
5-8 reps
Dip Progression
Parallel Bar support
10-60 s
Pullup Progression
Scapular Pulls
5-8 reps
Squat Progression
Assisted Bodyweight Squat
5-8 reps
Dip Progression
Parallel Bar support
10-60 s
Row Progression
Vertical Row
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps
Pushup Progression
Wall Pushup
5-8 reps
Row Progression
Vertical Row
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps
Pushup Progression
Wall Pushup
5-8 reps
Row Progression
Vertical Row
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps
Pushup Progression
Wall Pushup
5-8 reps

Optional Core