Antranik's Bodyweight Routine (Printer Friendly...

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Antranik’s Bodyweight Routine Warm Up Body line Drills (60sec hold, then elevate feet) Plank -> RKC Plank Reverse Plank Side Plank (do both sides!) Bird Dog Bird Dog Plank (req: BD for 60+sec) Hollow Hold Hollow Rocks (req: HH for 60+sec) Reverse Hollow Hold Reverse Hollow Rocks (req: RH 60+sec) Skill Work (5–20 min) Sup port Holds (60sec) Support Hold (P Bar) Support Hold (Rings Neutral) Support Hold (Rings Turned Out) Swinging Support Hold L-sit pro gres sions (60sec) Foot supported L-sit (shoulders down) Tuck L-sit Full L-sit RTO L-sit Hand stand Practice (60sec) Crow Pose HS stomach to wall HS back to wall Freestanding HS Hangs (60sec) Bar Dead Hang Inverted Hang German Hang False Grip Bar DH (chalk bottom of wrists) False Grip Rings DH (chalk outside wrists) Pencil In More Skills Of Your Choice _____________________________ _____________________________ _____________________________ Day 1 (Pushing + Core) 1A. Ver ti cal Push ing Exer cises (3x12) Dips of all kinds (req: RTO sup port hold 30secs) Dips (Parallel Bar) PB Leaning Forward Dips

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