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RR 2018 - Phase 1

The purpose of Phase One is to instill a habit of working out, increase basic control over your body and develop some very basic strength. Move on to Phase Two when 30 seconds were achieved in both plank and reverse plank, but do not run this phase for less than two weeks. Do everything as listed below and make sure to pay close attention to the listed form cues for each exercise. Your routine. 3x a week. https://www.reddit.com/r/bodyweightfitness/wiki/move/phase1

M

Created by

mnti

Workout Breakdown

Strength and Body Control

Wrists & Scapula Shrugs

1

Wrist Flexibility Stretch

1 set × 2-5min

2

Scapular Shrug

1 set × 3×10 reps

Scapular Rows

1

Row (Scapular)

1 set × 3×10 reps

Planks

1

Plank

1 set × 10-60s

2

Reverse Plank

1 set × 10-60s

Bear Crawls & Squats

1

Bear Crawl

1 set × 2min

2

Squat (Full-Depth)

1 set × 3×10-30s

Stretching and Mobility

1

Child's Pose

1 set × 30-60s

2

Child's Pose Lat Stretch

1 set × 2×30-60s

3

Leg Extension

1 set × 10 reps

4

Chest Wall Stretch

1 set × 2×30-60s

5

Calf Stretch - Stair

1 set × 2×30-60s

6

Hamstring Stretch (Supine)

1 set × 2×30-60s

7

Leg Lift (Front Scale)

1 set × 3×20 reps

8

Kneeling Hip Flexor Stretch

1 set × 2×30-60s