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R  |\n\n## Warm Up\n\n### Dynamic stretches (~5-10min)\nGet the joints nice and loose\n\n#### 5-10 shoulder rolls\n\n![Shoulder rolls 1](https://i.imgur.com/8jcVWBl.gif)\n\n![Shoulder rolls 2](https://i.imgur.com/cMcD1WR.gif)\n\n![Shoulder rolls 3](https://i.imgur.com/GThPQpQ.gif)\n\n#### 5-10 scapular shrugs\n\n![Scapular Shrugs](https://i.imgur.com/Kulzsmx.gif)\n\n![Scapular Shrugs in Plank](https://i.imgur.com/hYSEXHG.gif)\n\n![Banded Scapular Shrugs](https://i.imgur.com/AKUCECb.gif)\n\n#### 5-10 cat-camels\n\n![Cat-camels](https://i.imgur.com/uVLMTiK.gif)\n\n#### 5-10 band: straight arm overhead pull downs\n\n![Band: Straight Arm Overhead Pull Downs](https://i.imgur.com/QsVTvRV.gif)\n\n#### 5-10 band: straight arm chest flies\n\n![Band: Straight Arm Chest Flies](https://i.imgur.com/Ozgo2GQ.gif)\n\n#### 5-10 band: dislocates Take a wider grip to make it easier\n\n![Band: Dislocates](https://i.imgur.com/0xJj4Hb.gif)\n\n#### 10+ wrist mobility exercises\n* Do as many reps as you want\n* Plank position for harder difficulty\n\n##### Finger Pulses\n![Finger Pulses](https://i.imgur.com/Xgv1Ohf.gif)\n##### Palm Pulses\n![Palm Pulses](https://i.imgur.com/M7Oin47.gif)\n##### Side-to-Side Palm Rotations\n![Side-to-Side Palm Rotations](https://i.imgur.com/g0ospzg.gif)\n##### Front Facing Elbow Rotations\n![Front Facing Elbow Rotations](https://i.imgur.com/b0jb1VY.gif)\n##### Side-to-Side Wrist Stretch\n![Side-to-Side Wrist Stretch](https://i.imgur.com/fx6vUDu.gif)\n##### Rear Facing Wrist Stretch - Palms Down\n![Rear Facing Wrist Stretch - Palms Down](https://i.imgur.com/RpJBgn4.gif)\n##### Rear Facing Wrist Stretch - Palms Up\n![Rear Facing Wrist Stretch - Palms Up](https://i.imgur.com/ghONCso.gif)\n##### Rear Facing Elbow Rotations\n![Rear Facing Elbow Rotations](https://i.imgur.com/lmdks0x.gif)\n##### Forward Facing Wrist Stretch\n![Forward Facing Wrist Stretch](https://i.imgur.com/0018qT6.gif)\n\n#### 5-10 front and side leg swings\n\n##### Side Kicks\n![Side Kicks](https://i.imgur.com/tGEeY02.gif)\n\n##### Front Kicks\n![Front Kicks](https://i.imgur.com/x2e4PAV.gif)\n\n### Bodyline drills (~5-10min)\nFire up your core and reinforce proper positions\n\n* Do NOT Rest between the bodyline drills. Just move to the next one with minimal\nrest.\n\n* It's important to note that these bodyline drills are not meant to be\nprogressed. Simply do one hold for as long as you can hold (somewhat)\ncomfortably and move on. Once you can hold it for 60s, simply keep it like\nthat.\n\n* It also important to note that the warm-up can and should be modified if you\nhave particular 'problem areas' or 'tight areas' that may need special\nattention.\n\n* If you're not feeling warmed up yet, do 10-20 burpees or squat jumps.\n\n#### Plank (10-60s)\n![Plank](https://i.imgur.com/pLBCAwj.jpg)\n#### Side Plank (10-60s)\n![Side Plank](https://i.imgur.com/VvSTpTS.jpg)\n#### Reverse Plank (10-60s)\n![Reverse Plank](https://i.imgur.com/H5Jijs1.jpg)\n#### Hollow Hold (Easy to hard) (10-60s)\n![Hollow Hold 1](https://i.imgur.com/iglzK83.jpg)\n![Hollow Hold 2](https://i.imgur.com/7W0ftqw.jpg)\n![Hollow Hold 3](https://i.imgur.com/UYVxHVY.jpg)\n![Hollow Hold 4](https://i.imgur.com/aLlNAWv.jpg)\n#### Arch Hold (Easy to hard) (10-60s)\n![Arch Hold 1](https://i.imgur.com/nxqGMZs.jpg)\n![Arch Hold 2](https://i.imgur.com/VzcdzqO.jpg)\n\n### Skill Work (~10 minutes)\n**Instructions**: Set a timer for 5-10 minutes and go practice your support and handstand, resting as necessary. When time's up, move to the strength work.\n\n**Prerequisite**: If you are not able to plank for at least 30 seconds yet, skip the handstand practice for now.\n\n### Support hold\n* Handstand progressions\n* Strength Work\n\n## 4-6 progression exercises, paired to save time.\n\n### Pair:\n\n* Push up: Wall -\u003e Incline -\u003e Floor -\u003e Diamond -\u003e Pseudo Planche\n* Rows: Vertical Rows -\u003e Incline Rows -\u003e Horizontal rows\n\n* L-sit: Foot supported -\u003e One foot -\u003e Tucked -\u003e Full L-sit (Each progression buildup from 3x10s to 3x30s)\n* Squat: Assisted Squats -\u003e Regular Squats -\u003e Step up -\u003e Deep Step up\n\n* Dips: (Prerequisite: 3x8 Diamond push up)\n* Pull ups: (Prerequisite: 3x8 Horizontal rows)\n\n### How to do a pair:\n* One set of push up -\u003e 90s -\u003e One set of Rows -\u003e 90s\n* One set of push up -\u003e 90s -\u003e One set of Rows -\u003e 90s\n* One set of push up -\u003e 90s -\u003e One set of Rows -\u003e 90s\n\n3x8 (3 sets of 8 reps)\n\n## Credit\n* [r/bodyweightfitness](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)\n","project_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fnearhuscarl%2Frecommended-routine","html_url":"https://awesome.ecosyste.ms/projects/github.com%2Fnearhuscarl%2Frecommended-routine","lists_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fnearhuscarl%2Frecommended-routine/lists"}