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My Modified Routine →

My Modified RR

Pull-Up · Shrimp Squat (Advanced) · Pull-Up · Shrimp Squat (Advanced) · Pull-Up · Shrimp Squat (Advanced) · Dip (Parallel Bar) · Nordic Hamstring Curl · Dip (Parallel Bar) · Nordic Hamstring Curl · Dip (Parallel Bar) · Nordic Hamstring Curl · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Leg Raise (Hanging, Straight) · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Reverse Hyperextension

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Workout Breakdown

Warm Up

Pair 1

Pull up, Typewriter pullup, Archer pull up, one arm assisted pull up, One arm pull up.

1

Pull-Up

1 set × 5-8 reps

2

Shrimp Squat (Advanced)

1 set × 5-8 reps

3

Pull-Up

1 set × 5-8 reps

4

Shrimp Squat (Advanced)

1 set × 5-8 reps

5

Pull-Up

1 set × 5-8 reps

6

Shrimp Squat (Advanced)

1 set × 5-8 reps

Advanced Shrimp Squat, Pistol Squat, Weighted Shrimp Squat, Weighted Pistol Squat. One leg back counter support.

Pair 2

Russian dips, Impossible dip negative, Weighted Dips,

1

Dip (Parallel Bar)

1 set × 5-8 reps

2

Nordic Hamstring Curl - Resistance Band

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 5-8 reps

4

Nordic Hamstring Curl - Resistance Band

1 set × 5-8 reps

5

Dip (Parallel Bar)

1 set × 5-8 reps

6

Nordic Hamstring Curl - Resistance Band

1 set × 5-8 reps

Negative nordic Curl, Nordic Curl

Pair 3

One arm Row, Tuck FL Row, Extended FL row, One leg FL row, V FL row, Full FL Row.

1

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

2

Planche Push-Up (Pseudo)

1 set × 5-8 reps

3

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

4

Planche Push-Up (Pseudo)

1 set × 5-8 reps

5

Row (Tuck Front Lever) - Rings

1 set × 5-8 reps

6

Planche Push-Up (Pseudo)

1 set × 5-8 reps

Explosive push up, one arm push up. Tuck Planche pushup, Full Planche pushup.

Core

Tuck Hanging leg raises, Full leg raises, Toes 2 bar, Dragon flag negative,

1

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

2

Reverse Hyperextension - Bench

1 set × 8-12 reps

3

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

4

Reverse Hyperextension - Bench

1 set × 8-12 reps

5

Leg Raise (Hanging, Straight)

1 set × 8-12 reps

6

Reverse Hyperextension - Bench

1 set × 8-12 reps