Upper Body:

Horizontal push- chest, shoulders and triceps (also known as the push ups)
Diamond push ups make push ups harder.
Ring push ups.

Horizontal pulling- rows for the hoes, biceps and back

Vertical push- shoulders and triceps, handstand push ups

pike press
Elevated pike press
Deep elevated pike press

Vertipcal push (extension based)- shoulders chest and triceps

Bench dips
Dips on parallel bars
Ring Dips

Vertical pulls- biceps and back width

Foot assisted pull up
Negative pull ups
Pull ups
L- pull ups

Lower Body:

Squats- Thigh, hamstrings, glutes

Air squats
One leg squats with ring- assisted pistol
Free pistols

Hip Hinge- Glutes and hamstrings

Glute Bridge
Single Leg Glute Bridge
Back extensions

Barbell Squats
Barbell deadlifts

Core- Abs
L Sit
Hanging Knee Raises
Hanging Leg Raises
2-4 times per week.
Full body routines

Full body A-

Horizontal push
Vertical push
Horizontal pull
Squat
Core

Full Body B

Vertical push extension

Vertical pull
Horizontal Pull
Hip Hinge
Core

Switch between A and B.

40-70 reps per movement pattern.

5-15 reps per set. (If you can’t do more than 5 reps, then it is too difficult, move to easier. More than 15,
use harder).

Arm circles

Lean stretch

Arm circle with elbows bent

Like on a pgo stick

Standing toe touch

Hip swing stretch