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@dawn16 Huzzah!

@catholics7777 Glad to have a vote of approval from a long time member! :)

@freedom4all54 Killer! Glad it helps :)

@mastersb The BWF primer lists them in the order you learn them :) This is the preferred order but if you so chose you could do them in another order if that suits you better.

@bkcutler7 The current RR will still exist for access, yes. It will most likely be in an "old routines" section.

@dadnotsuperman If you feel a deep stretch doing them on a wall, then its mobility. Work on mobility, probably by holding that position where you feel a stretch and maybe in the meantime weigh your pushups

@dadnotsuperman Post a video of your best attempt at diamond, normal pushup and pushup with hands just slightly closer together than normal Also you can't go down at all even if your hands are just SLIGHTLY closer together? Seems like it's either psychological or you have really weird mobility...

@tetelestei Nowhere in the routine did I say you weren't allowed to do more or different core work. In fact its perfectly fine and encouraged and if i did not make that clear enough, ill happily go back over it and make the changes to do so. The standard recommendation is just what id call the...

@riverrose Man don't feel bad for training on park equipment! Park equipment is just as bad ass, it shows you don't need perfect conditions and all the cool tools to make awesome gains. Plus it makes you more creative in figuring out how to do other fun stuff with limited resources. Park...

@abigailv You can feel free to not use the routine, the RR is still available in the wiki. I, in my capacity as 'this dude', won't be offended at all! I've passed by every detail of this routine (bwsf) and the last (primer) by every other active mod, including Steven, and the routine replacing...

@dawn16 Hi! The posts will be made on Reddit at 18:00 GMT every day. :) (this is because it is around the highest reddit activity of the day, while not being too late for me to respond to comments if needed) However, every day post will be up on my website at 00:01 GMT every day, so Day 1 is...

@dawn16 Very pleased to read this message, and good luck with your fitness journey! :) - Nick E

@tree320 /@broadpendant has it exactly right. Couldn't have said it better myself :) The first few sessions of any new progression may even feel a little *easier* than the last few sessions of the previous one. This brief period of lower intensity makes it much easier to familiarise yourself...

@sebum For pull-ups and rows they are identical to being done with a bar, that is why they are not listed as separate progressions. They are a much harder progression for push-ups and dips, but dips are not in the program as standard. You will still have a use for your rings in this routine...

@dshort Well done!

@marcusfetzer It depends, on the volume of work you do in your sessions relative to your recovery capacity. In some cases, and for some people with highenough work capacity, cardio on off days is ok. For others, it's not. Once you are on the full Primer rather the build-up phase, after a week or...

@dawn16 Guidance for how to maintain at any given level is a great idea. Thanks for your suggestion! I'll definitely add info about that.

@genixy They can be done with rings, a bar, a sturdy dinner table, trx straps, a bedsheet in a door, your creativity is the limit haha

@beliall For all one-side exercises, the sets and reps applies for each leg, so 3x5 one leg glute bridges is 3x5 on left leg, 3x5 on right leg. You don't need to rest between legs, as it sort of counts as 'one set'.

@jshollinger It's a much gentler introduction than the RR, that's for sure. BWF Strength Foundation will ideally come out in Feb, but its very much pending how much work that I and the other mods can do on it while also juggling life and work responsibilities. In the meantime, the existing RR...