# Intermediate Bodyweight PPL

Splitting my intermediate level RR into three days because it takes me forever to do it all in one. 

## Push 1

Arm Swing (Dynamic) · Dead Bug · Ring Support Hold · Hang (Arch) · Pike Push Up · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back) · Chest Wall Stretch

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 1-2min Dead Bug
- 1 × 30-60s Ring Support Hold
- 1 × 5-8 Hang (Arch)

### Primary Push


### Secondary Push


### Accessory push

- 5 × 5-8 Pike Push-Up (Elevated)

### Pull Ups

- 3 × 5-8 Pull-Up

### Core

- 1 × 30-120s Plank
- 1 × 30-120s Side Plank
- 1 × 30-120s Reverse Plank

### Stretching

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)
- 1 × 30-60s Chest Wall Stretch


## Pull 1

Arm Swing (Dynamic) · Hang (Arch) · German Hang · Face Pull · Pull-Up · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 5-8 Hang (Arch)

### Primary PUll


### Secondary Pull

- 6 × 5-8 German Hang - Rings

### Accessory pull

- 5 × 5-8 Face Pull

### Pull ups

- 1 × 5-8 Pull-Up

### Stretch

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)


## Leg 1

Arm Swing (Dynamic) · Front And Side Leg Swings · Shoulder Extension · Shoulder Stretch (Cross-Body) · Squat · Pike Stretch · Lunge Stretch (Kneeling) · Butterfly Stretch · Lying Crossover Stretch

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 8 Front And Side Leg Swings

### Leg Primary


### Leg secondary


### Pull ups


### Core


### Stretching

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Bodyweight Squat
- 1 × 30-60s Pike Stretch
- 1 × 30-60s Lunge Stretch (Kneeling)
- 1 × 30-60s Butterfly Stretch
- 1 × 30-60s Lying Crossover Stretch


## Push 2

Arm Swing (Dynamic) · Dead Bug · Rings Support Hold (Turned Out) · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 60-120s Dead Bug
- 1 × 30-60s Rings Support Hold (Turned Out)

### Push primary


### Push secondary


### Pull ups

- 3 × 5-8 Pull-Up

### Core

- 1 × 30-120s Plank
- 1 × 30-120s Side Plank
- 1 × 30-120s Reverse Plank

### Stretch

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)


## Pull 2

Arm Swing (Dynamic) · Hang (Arch) · Skin The Cat · Pull-Up · Face Pulls · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

### Warm up

- 1 × 10min Dynamic Stretch
- 1 × 5-8 Hang (Arch)

### Primary pull


### Secondary pull

- 5 × 5-8 Skin The Cat

### Pull ups and assistance

- 1 × 5-8 Pull-Up
- 5 × 5-8 Face Pulls

### Stretch

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)


## Leg 2

Arm Swing (Dynamic) · Front And Side Leg Swings · Squat (Dynamic Mobility) · Dead Bug · Hang (Arch) · Pull-Up · Bodyline Stability Drill

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 5-8 Front And Side Leg Swings
- 1 × 10min Squat (Dynamic Mobility)
- 1 × 60-120s Dead Bug
- 1 × 5-8 Hang (Arch)

### Squat


### Hinge


### Pull ups

- 3 × 5-8 Pull-Up

### Core

- 1 × 10min Bodyline Stability Drill