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Bodyweight Strength Foundation

The replacement for RR but modified to my liking.

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redspiderlilies

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redspiderlilies

Workout Breakdown

Warmup

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Shoulder Shrug Circle

1 set × 5-10 reps

3

Squat (Sky Reach)

1 set × 5-10 reps

4

Wrist Flexibility Stretch

1 set × 21-30 reps

Strength

Pike Push-up Progression

1

Pre-pike Push-up

1 set × 3×5-8 reps

Pull-up Progression

1

Top Chin-up Hold

1 set × 3×10-16 reps

Push-up Progression

1

Push-Up

1 set × 3×8-12 reps

Rows Progression

1

Row - Other

1 set × 3×8-12 reps

Squat Progression

1

Goblet Squat

1 set × 3×8-15 reps

Posterior Chain Progression

1

Deadlift (Romanian)

1 set × 3×8-15 reps

Deadbug Progression

1

Ab Rollout - Rings

1 set × 2×10-20 reps

Leg Raise Progression

1

Hanging Knee Raise

1 set × 2×10-20 reps

Windshield Wiper Progression

1

Windshield Wipers

1 set × 2×10-20 reps