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Reddit bw recommended routine

Reddit Body Weight Recommended Routine

Warm-up

Alt Warm-up 1

3 sets of:

  • Jumping Jacks (30)
  • Leg Kicks (10)
  • Lobster Bands (30)
  • Banded movements (5)
  • Glut Bridges with block between legs (5)
  • Prying-kettle bell squat (5)
  • Kettlebell halos (5)
  • Banded should warm-up

First Pair (3x5-8)

Pull-up progression

https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup

1. Pull-up Negatives (10s down)

Jump to the top of the pull-up position, then slowly (as slowly as you can), lower yourself until your arms are straight. Build up to 10sec negatives!

Example

2. Pull-ups

Example

3. Weighted Pull-ups

Like the fourth exercise in this progression, except with extra weight! A list on different ways to add weight.

Squat Progression

https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat

1. Assisted Squat

Grab something in front of you and use your hands to assist in the squat. Reduce assistance over time.

2. Squat
3. Barbell Squat
3. Split Squat
  • Pretend the dumbbell doesn’t exist.
  • Remain in the split stance throughout the set. Unlike a lunge, you don’t return to a “feet together” stance.

Example

4. Bulgarian Split Squat
  • Pretend the barbell doesn’t exist.
  • You can progress this further by elevating both your legs

Example

Second Pair (3x5-8)

  • Dips
  • Deadlift

Dip progression

1. Ring Dips
  • Starting from a support position with the rings turned out, perform a dip. It’s okay if the rings turn in, just make sure you turn them out at the top.

Example

2. Rings RTO Dips
  • Keep the rings turned out during the entire dip. You will need to lean your body or pike your hips to compensate for the ring turn

Example

Hinge Progression

  • The 1st and 3rd workout of the week, you replace the hinge progression by romanian deadlifts (weighted), 3 set of 8 repetitions.
  • The 2nd workout of the week, you replace the hinge progression by deadlifts, 3 sets of 5 repetitions.
Romanian Deadlift
  • Stand up straight. Brace and squeeze your butt to flatten your low back (neutral spine to maybe slightly arched).
  • Send your butt back and lean your torso forward to avoid falling over
  • You can place the hands on your chest and abdomen for feedback or let them hang by your sides.

Example

Deadlift

Example

Third Pair (3x5-8)

Row Progression

1. Incline Rows

Example

2. Horizontal Rows

Example

3. Wide Rows

Example

Push-up Progression

1. Pushup
2. Diamond Pushup

Example

  • Put your hands close together so the thumbs and index fingers touch, then perform a pushup.
  • If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal pushup. Work on moving the hands closer together over time until you reach diamond pushups.
3. Pseudo Planche Pushups

Example

  • Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.
  • Increase forward lean to make more difficult. Decrease forward lean to make easier. You won’t run out of resistance anytime soon if you keep increasing your forward lean.
Alt 2. Rings Pushup

Example

Alt 2. RTO Pushup
  • Starting from a plank position with the rings turned out, perform a pushup while keeping the rings turned out.
  • This will feel alot like a pseudo planche pushup, but on rings.
  • Starting from an RTO plank position, lean forward until your shoulders are in front of your hand. Perform a pushup while maintaining forward lean. Really protract and depress the shoulderblades at the top.
  • Increase forward lean to make it more difficult. Decrease forward lean to make it easier. You won’t run out of resistance anytime soon if you keep increasing your forward lean.
  • What does “protracting the shoulderblades mean?

Core Triplet (3-8-12)

  • Ring Ab Rollouts
  • Band Resisted Pallof Press
  • Reverse Hyperextension

Anti-Extension progression

Ring Ab Rollouts
  • Elbows should stay straight
  • Remain in a hollow body position (ribs down, butt tucked)
  • Keep your hands as close as your overhead mobility will allow.
  • Higher ring position will make this easier. Elevating the feet will make it harder.

Example

Alt 1. Kneeling Ab Wheel Rollouts
  • Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
  • Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.

Example

Alt 2. Standing Ab Wheel Rollouts
  • Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
  • Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.

Example

Anti-Rotation progression

Ring Pallof Press

Example

  • You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.
Alt 1. Half-kneel Band Palloff Press

Example

Alt 2. Standing Palloff Press

Example

  • Hold 15s
Alt 3. Standing Palloff, Short Shuffle

Example

Alt 4. Palloff, Change Elevations

Example

Extension progression

Reverse Hyperextension

Example

  • Keep your butt tucked