jakemartin
New member
Posts: 1
I am a beginner trying to create a basic routine I can do 2-3 times a week that focuses on extension and compression of basic muscle groups(arms, legs, abs, etc.). I have no equipment other than a mat and a pull up bar.
I put together this routine after watching Movementbydavid tiktoks.
Any advice is appreciated.
Routine:
Arms 10 reps push ups
Abs 20 sec Plank 20 rep Compression (leg raises/sit-ups)
Glutes 10 reps Pigeon Good Morning 10 reps hip thrusts
Quads 10 reps Split Squats Extend to Front split for Hamstrings
Back 30 sec Seal Stretch 30 sec Pike Stretch
Posture 1 min Over-and-Back 1 min Wall Slides 1 min Hip Flexor Stretch 1 min Glute Bridge
I put together this routine after watching Movementbydavid tiktoks.
Any advice is appreciated.
Routine:
Arms 10 reps push ups
Abs 20 sec Plank 20 rep Compression (leg raises/sit-ups)
Glutes 10 reps Pigeon Good Morning 10 reps hip thrusts
Quads 10 reps Split Squats Extend to Front split for Hamstrings
Back 30 sec Seal Stretch 30 sec Pike Stretch
Posture 1 min Over-and-Back 1 min Wall Slides 1 min Hip Flexor Stretch 1 min Glute Bridge
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