# RRR + Calisthenics

Reddit Recommended Routine with calisthenics mix

## Upper Body

Yuri's Shoulder Band Warmup · Wrist Flexibility Stretch · Hang (Arch) · Parallel Bar Support Hold · Pull-Up · Push-Up · Dip (Parallel Bar) · Bicep Curl · Inverted Row · Pike Push-Up

### Dynamic Stretches + Warm Up


### Workout

- 1 × 1 Yuri's Shoulder Band Warmup
- 1 × 1 Wrist Flexibility Stretch
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold
- **Group 1 · 3 rounds**
  - 5-8 Pull-Up
  - 8-12 Push-Up
- **Group 2 · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 8-12 Bicep Curl - Dumbbell
- **Group 3 · 3 rounds**
  - 5-8 Inverted Row
  - 5 Push-Up (Pike Headstand)


## Lower Body

Pike Stretch · Pancake Stretch · Calf Stretch · Squat (Sky Reach) · Dead Bug · Bodyweight Squat · Deadlift (Romanian) · Squat (Assisted) · Calf Raise

### Dynamic Stretches + Warm Up


### Workout

- 1 × 30-60s Pike Stretch
- 1 × 30-60s Pancake Stretch
- 1 × 1 Ankle Circle
- 1 × 1 Calf Stretch
- 1 × 10-20 Squat (Sky Reach)
- 1 × 0 Spinal Twist
- **Group 1 · 3 rounds**
  - 10 Bodyweight Squat
  - 10 Glute Bridge
- **Group 2 · 3 rounds**
  - 8-12 Deadlift (Romanian)
  - 12-20 Calf Raise - Dumbbell
- **Group 3 · 3 rounds**
  - 8-12 Leg Raise (Hanging, Straight)
  - 10-30s Assisted Knee Copenhagen Plank
  - 8-12 Reverse Hyperextension - Bench


## Skill Day

Yuri's Shoulder Band Warmup · Wrist Flexibility Stretch · Parallel Bar Support Hold · Dead Hang · Handstand (Wall-Assisted) · L-Sit Hold (Foot-Supported) · Crow Pose

### Stretches

- 1 × 30s Frog Stretch
- 1 × 30s Pancake Stretch
- 1 × 30s Pike Stretch
- 1 × 30 Butterfly Stretch
- 1 × 30 Cobra Stretch
- 1 × 5 Lat Stretch

### Workout

- 1 × 1 Yuri's Shoulder Band Warmup
- 1 × 5 Wrist Flexibility Stretch
- 1 × 30s Parallel Bar Support Hold
- 1 × 15s Dead Hang
- 3 × 30s Handstand (Wall-Assisted)
- 3 × 10s L-Sit Hold (Foot-Supported)
- 3 × 15s Crow Pose
- 3 × 15s Planche Lean Hold