[Updated] Recommended Routine Bodyweight Workout Log
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Date
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Dynamic StretchesReps
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Yuri's Shoulder Band Warmup
5-10
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Squat Sky Reaches5-10
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GMB Wrist Prep10+
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Deadbugs30s
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Arch Hangs5-10
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Support Hold30s
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Easier Squat Progression10
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Easier Hinge Progression10
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Strength WorkReps
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PairPull-up progression3x5-8
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Squat Progression3x5-8
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PairDip Progression3x5-8
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Hinge Progression3x5-8
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PairRow Progression3x5-8
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Pushup progression3x5-8
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Core WorkReps
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TripletAnti-extension Progression3x8-12
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Anti-rotation Progression3x8-12
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Extension Progression3x8-12
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Pull-up progressionSquat ProgressionDipping progressionHinge ProgressionRow ProgressionPushup progressionAnti-extension ProgressionAnti-rotation ProgressionExtension Progression
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iScapular PullsAssisted SquatParallel Bar Support HoldRomanian DeadliftVertical RowsVertical PushupPlankBanded Pallof PressReverse Hyperextensioni
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iiArch HangsSquatNegative DipsSingle Legged DeadliftIncline RowsIncline PushupRing Ab Rolloutsii
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iiiPull-up NegativesSplit SquatParallel Bar DipsBanded Nordic Curl NegativesHorizontal RowsFull Pushupiii
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ivPull-upsBulgarian Split SquatWeighted DipsBanded Nordic CurlWide RowsDiamond Pushupiv
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vWeighted Pull-upsBeginner Shrimp SquatNordic CurlsWeighted Inverted RowsPseudo Planche Pushupsv
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viIntermediate Shrimp Squatvi
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viiAdvanced Shrimp Squatvii
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viiiWeighted Shrimp Squatviii
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