# Custom RR

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 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold
- 1 × 10 Squat (Assisted)

## Strength Work

- **Pair 1 · 2 rounds**
  - 5-8 Pull-Up
  - 5-8 Bodyweight Squat
- **Pair 2 · 2 rounds**
  - 10-60s Dip - Rings
  - 5-8 Nordic Curl (Negative) - Resistance Band
- **Pair 3 · 2 rounds**
  - 5-8 Row - Other
  - 5-8 Push-Up (Wide) - Rings
- 1 × 10-30s Plank
- 1 × 10-30s Copenhagen Plank (Assisted, Knee-Supported)
- 1 × 8-12 Arch Raise