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My RR

My edits to the RR. Latest edit 8-Dec-2021.

Warmup

Stretches and core
Support Progression
Squat Progression
L-sit Progression
L-sit Progression

Strength Work: Pull-up, Squat

Pullup Progression
5-8 reps

Rest 90 seconds

Squat Progression

Rest 90 seconds

Pullup Progression
5-8 reps

Rest 90 seconds

Squat Progression

Rest 90 seconds

Pullup Progression
5-8 reps

Rest 90 seconds

Squat Progression

Rest 90 seconds


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


Strength section: rows, push-ups

Row Progression
5-8 reps

Rest 90 seconds

Pushup Progression
5-8 reps

Rest 90 seconds

Row Progression
5-8 reps

Rest 90 seconds

Pushup Progression
5-8 reps

Rest 90 seconds

Row Progression
5-8 reps

Rest 90 seconds

Pushup Progression
5-8 reps

Core

Anti-Extension Progression
10-30 s
Anti-Rotation Progression
Extension Progression
Anti-Extension Progression
10-30 s
Anti-Rotation Progression
Extension Progression
Anti-Extension Progression
10-30 s
Anti-Rotation Progression
Extension Progression

Finish

Levers
5-15 s
5-15 s
5-15 s
5-15 s