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RR + Skill Work
The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.
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Workout Breakdown
Warmup
Dynamic Stretches
Support
Add these after you reach Negative Dips
Support Progression
Progressive exercise
Squats
Add these after you reach Bulgarian Split Squats
Simple Squat Progression
Progressive exercise
Hinge
Add these after you reach Banded Nordic Curls
Simple Hinge Progression
Progressive exercise
Strength Work
Pair 1
3 circuitsPullup Progression
Progressive exercise
Squat Progression
Progressive exercise
Pair 2
3 circuitsDip Progression
Progressive exercise
Hinge Progression
Progressive exercise
Pair 3
3 circuitsRow Progression
Progressive exercise
Pushup Progression
Progressive exercise
Core Triplet
3 circuitsAnti-Extension Progression
Progressive exercise
Anti-Rotation Progression
Progressive exercise
Extension Progression
Progressive exercise
Skill Work
Handstand
5-10 mins w/ adequate rest General Form Cues - Lock out your elbows and knees - Glue your legs together and point the toes - Hollow body (what does that even mean?). - Don't let an arch come into your back! - Elevate the shoulders. Try to cover your ears with your shoulder
L-Sit Progression
2-3 mins ***HOLD PROGRESSIONS FOR 10-30sec then move onto next prog*** General Form Cues - The preferable way to do these is on the floor (not bars). - Depress the shoulderblades (what does that even mean?); don't let the shoulders shrug up! - No bending of the legs - Straight arms