Download the App
Take this routine on the go with the official app for Android and iOS.
Back to Home

My RR

My edits to the RR

1. Warmup

Stretches and core
Support Progression
Squat Progression
Hinge Progression

2. Strength Work: Pull-up, Squat

Pullup Progression

Rest 90 seconds

Squat Progression

Rest 90 seconds

Rest 60 seconds

Pullup Progression

Rest 90 seconds

Squat Progression

Rest 90 seconds

Rest 90 seconds

Pullup Progression

Rest 90 seconds

Squat Progression

Rest 90 seconds

Rest 90 seconds


3. Strength section: Dips, Hinges

Dip Progression

Rest 90 seconds

Hinge Progression

Rest 90 seconds

Dip Progression

Rest 90 seconds

Hinge Progression

Rest 90 seconds

Dip Progression

Rest 90 seconds

Hinge Progression

Rest 90 seconds


4. Strength section: rows, push-ups

Row Progression

5-8 Vertical Row 📄

Rest 90 seconds

Pushup Progression

5-8 Wall Pushup 📄

Rest 90 seconds

Row Progression

5-8 Vertical Row 📄

Rest 90 seconds

Pushup Progression

5-8 Wall Pushup 📄

Rest 90 seconds

Row Progression

5-8 Vertical Row 📄

Rest 90 seconds

Pushup Progression

5-8 Wall Pushup 📄


5. Core

Anti-Extension Progression

10-30s Plank

Rest 90 seconds

Anti-Rotation Progression

Rest 90 seconds

Extension Progression

Rest 90 seconds

Anti-Extension Progression

10-30s Plank

Rest 90 seconds

Anti-Rotation Progression

Rest 90 seconds

Extension Progression

Rest 90 seconds

Anti-Extension Progression

10-30s Plank

Rest 90 seconds

Anti-Rotation Progression
Extension Progression

Rest 90 seconds


6. Finish

Levers

5-15s Back Lever

5-15s Back Lever