# 🐐🐐🐐

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.

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 5-10 Dead Bug

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Squat (Assisted)
- **Pair 2 · 3 rounds**
  - 10-60s Parallel Bar Support Hold
  - 5-8 Deadlift (Romanian)
- **Pair 3 · 3 rounds**
  - 5-8 Row - Other
  - 5-8 Push-Up
- **Core Triplet · 3 rounds**
  - 60s Plank
  - 8-12 Hyperextension (Back Extension, 45° Hyper)
- **Mog · 3 rounds**
  - 30-60s masaai jump
  - 30s Dead Hang

## Workout

- **Mog pt2 · 3 rounds**
  - 5-8 chin tuck
  - 5-8 neck tuck
- **Stretches · 3 rounds**
  - 30-60s cobra stretch
  - 30-60s Downward Facing Dog