Part 1: The Warmup Shoulder Rotations Elbow Rotations 10=20x Wrist Rotations 10-20x Hips

Side Stretch Cossack Squats Banded Shoulder Passes Internal Rotations External Rotations
External-internal mobilization Light Bicep Curls Light Tricep Pushdowns Flexing (not required)
Wrist Clocks Wrist Circles Wrist Pushups Reverse Wrist Pushups Part 2a: The Pushup Pushups
Elevated Pushups Pushups with Scapular Protraction Scapular Pushups Knee Pushups with
Scapular Protraction Knucke Pushups Pushups on Parelletes Wide Pushups (Chest) Typewriter
Pushups Archer Pushups Diamond Pushups (Triceps) Elevated Pushups (Upper Chest) Explosive
Pushups Isometric Pushups (Paused) Dips Assisted Dips Support Position Negative Dips Dips
Pike Pushups Part 2b: Pulling Exercises Low Bar Rows - Assisted Low Bar Rows Elevated Rows
Dead Hang Dead Hang to Active Hang Rotations Band Assisted Pullup Isometric + Slow Negative
Pullups Chinups Wide Pullups Close Grip Pullups Archer Pullups Scapular Pullups Reverse Elbow
Planks Part 2c: Core Hollow Body Holds Superman Holds - Lower Back Hanging Knee Raises
Tucked L-shit Hold One Leg Raises L-sit Raises Hanging L-Sit Abdominal Compressions Part 2d:
Legs Squats Kneeling Quad Presses Kneeling Quad Extension Sissy Squat Shrimp Squat (one
legged) Pistol Squat (one legged) Part 3: Advice and Programming [1/5] Recommended Skill Path
Push: Incline/Knee Pushups Pushups Dips Pike Pushups Pull: Assisted Rows Rows/Australian
Pullup Pullups Core: Hollow Body/Superman Knee Raises L-sit Legs: Air Squat Knee Press/Sissy
Squats Pistol/Shrimp Squats [2/5] Choosing Exercises for your Routine Atleast 5-15 rep range < 5
reps - too difficult > 25+ reps - too easy Focus on increasing solid reps for pushups, pullups, and
dips [3/5] Routine Structure 1. Warmup = mobilization and movement 2. Strength Ramp-Up - easy
to harder 3. Working Sets - compound (simple and select few movements) 4.
Isolation/Conditioning - light band work, high rep 5. Stretching/Cooldown [4/5] Progressive
Overload (train harder than last time) Harder Skill Adding reps or sets Improve form [5/5]
Programming Tips 1. High Frequency (6-7 days) lower volume or intensity (3/5/10 difficulty, or
following a split i.e. PPL) 2. Low Frequency (2-3 days) higher volume or intensity (7-8/10 in
difficulty, full body workouts) Aim not to be sore before you train Arbitrary Target Rep Goals
Pushups: 30+ Dips: 15+ Pullups: 15+ *the more the better Thanks for this video! Treasure indeed