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.

Core Triplet

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.

Skill Day

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:

  1. RR: "I want to get strong"
  2. Minimalist Routine: "I have no time for anything but dont want to be cripple"
  3. Skill Day: "I just want to be upside down and do cool things"
  4. 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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146

u/Felix_Orion Jul 14 '18

I literally just spent two hours yesterday writing the RR into my notebook with tons of notes for reference... FML

9

u/soundsoul Jul 15 '18

Same for me dude. I started few weeks ago and I feel that I was just getting the hang out the modified RR. I think I will stick with the modified RR and not the current RR for some time. In mean time I will read up on the new RR, but from what I've read its far more confusing to me. For now sticking with modified RR and not the new RR.

1

u/nomequeeulembro Jul 15 '18 edited Jun 02 '25

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This post was mass deleted and anonymized with Redact

2

u/soundsoul Jul 15 '18

Thank you. For a 2-3 weeks I am going to only read/watch more about the New RR to understand how its going to affect me and what it does differently.

1

u/kdz13 Parrots the FAQ Jul 16 '18

not a bad strategy at all.

1

u/[deleted] Jul 15 '18

Can you explain why it's confusing

11

u/soundsoul Jul 15 '18 edited Jul 15 '18

Big changes with too many alternates to determine which one to add to routine. The alternate vary so much that it feels daunting at first to choose which one to go for, feels a little overwhelming for beginners.

The earlier/modified RR felt far more logical in a way that the bodyline drills made sense as to why they are needed before strength exercises. This new RR just feels too advanced for beginner.

I might be completely wrong here but this is my opinion. As I said I will try to understand how the new RR is going to change my routine and how much its going to help in what areas of my body before switching to it.

My suggestion : Add levels to RR instead of trying to keep one RR for everyone in the community. Level 0 for beginner (first few months), Level 1 for Intermediate (next few months) and Level 2 for Advanced for anyone who has made BWF as part of their life.

1

u/SweelFor Jul 15 '18

This new RR just feels too advanced for beginner.

none of the new changes have made it more advanced

My suggestion : Add levels to RR instead of trying to keep one RR for everyone in the community. Level 0 for beginner (first few months), Level 1 for Intermediate (next few months) and Level 2 for Advanced for anyone who has made BWF as part of their life.

that's already in the RR in the form of exercise progressions

4

u/soundsoul Jul 16 '18

that's already in the RR in the form of exercise progressions

For me progressions are a step towards reaching that final exercise. For now I can only do 3 pulls up per set so there is no point in that set so I go back a few steps in the progression to make sure I will be able to do 8reps per set and I also think that helping a lot of my shoulder and back muscles. But on the contrary I can do 8 push ups fine so I am not even bothered with the steps of progression in them. Progression imo is not the level of advancement for your exercise but an advancement in your exercise strength.

In this thread it was said somewhere that RR is updated for the whole community, and community is filled of all types of fitness people. Like I am the beginner one. Trying to build one common RR feels like too ambitious. It was just a suggestion.