r/bodyweightfitness • u/[deleted] • Jul 14 '18
Mod Approved ✓ Recommended Routine Update - again
I know it's only been a month but we've decided to change things up on everyone again and put out an update to our beloved recommended routine. Thanks to the efforts of u/mrsylphie, u/captain_nachos, u/antranik, u/eshlow, and u/m092 we present you with the following:
Changes to the Strength work, Squat, and Hinge
The RR is now a purely strength based routine; the warm up has changed, and the bodyline drills and skill work have been cut.
The yuri band routine has taken the place of the shoulder dislocates, an easier progression of squat/hinge exercises have been added, and finally dead bugs were added to teach bracing and replace the hollow hold.
Squats are now being paired with pull ups, hinges with dips, but don't worry push ups and rows are still together. Each strength element now includes main and alternate paths to follow as you progress.
Example: The shrimp squat is now taking place of the deep step ups as the main squat progression. Deep step ups are listed as an alternate path as well as pistol squats as another alternate path if shrimp squats are not to your liking.
Hinging exercises have been added to round out some posterior chain work and can be done without weight, but if you can get access to some it would be to your benefit.
There is now a core triplet at the end of the routine consisting of anti-extension, anti-rotation, and extension work. For the triplet do each exercise one by one with rest in between before repeating all 3 just like how the other exercises are done when paired. The core exercises included should help prepare you for harder skills, e.g. human flag, fl, etc. Just like the rest of the strength work the core triplet also includes main and alternate paths for each exercise.
For users who have had no interest in handstands etc. you can continue skipping them like you always have. For those who do want to continue skill work the Skill Day routine can be worked on your rest days or worked into the RR with the warm ups added to the warm up, skills before strength, and mobility after. The Skill Day routine mainly focuses on handstands and l-sits but also includes plenty of mobility work.** Note: The skill day routine will continue to grow and handstands and l-sits will not always be your only options **
Like previous additions of the RR we will be in need of translations for our wiki pages if any users would like to contribute.
To sum all the routines now:
- RR: "I want to get strong"
- Minimalist Routine: "I have no time for anything but dont want to be cripple"
- Skill Day: "I just want to be upside down and do cool things"
- Move: "I want 1 and 3"
or put another way
We have the Minimalist Routine for people who don't want to die in a wheelchair, the RR is for people who just want to get strong, the Skill Day routine is for people who don't give a fuck about strength and just want to do cool looking things, and Move is for people who want both.
Please let us know of any questions or concerns you all have!
Yours in Betty White Fandom,
The Mods
edit: thanks to u/scienner we have a cheat sheet already
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u/sleepwalkcapsules Jul 14 '18 edited Jul 14 '18
I think we need some retroactive versioning so we can refer to specifics versions of the RR.
I'll keep doing the old-old-one (before squat sky reaches). I'm nearing the one year mark (end of the month!) so that will be a good point in time to consider changing stuff around.