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@justakitty Yep! 3 sets of one exercise, then 3 sets of the next, then 3 sets of the next.

@emdee123 Yep, they're straight sets. If you prefer to pair sets or need to do them to save time, then by all means go ahead, but that's not the my standard recommendation.

@mikeytosh Ask and you shall receive! Added for all days.

@jgibson That's the goal. I've been sending drafts of all the posts planned for the Primer community event to several non-exercising people that I know for comprehension testing and so far I've gotten very good feedback :)

Welcome to Day 11 of the BWF Primer Build-up! (IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 (Today!) Day 12 Day 13 Day 14 Hey folks! Nick-E here. So yesterday was a whole lot of reading. Some of you...

@dawn16 Yes! All the new routines will eventually find their place in the wiki :)

@catholics7777 Yeah hope so! This system will hopefully be more inclusive of the two ends extremes of the spectrum that the RR missed, with real newbies who were intimidated by immensity of the RR on one end, and trainees that have progressed enough that they really should not be still running...

Hey guys! Nick-E here. It's been quite a while since I've posted here, or since the sub has had much development at all; unfortunately no one on the mod team has quite as much time as we all used to, but a few of us are banding together to try and get the sub revitalised in the new year! This...

@childhoodsend50 You're welcome! And I'm still here, glad to see you also here! Haha

@thehook For most people, the upper body exercises will be harder than the lower body exercises and generally within program design its better to do harder stuff first so you have the energy to do them well. Deadbugs and Bird-dogs are at the very beginning for a similar reason but for mental...

@jj007 It requires absolutely no pre-existing strength or experience with exercise whatsoever :) You will be learning the progression towards a full push-up but you will not be expected to already be able to do full push-ups at all. All the routine requires is for you to be able-bodied, have...

Welcome to Day 9 of the BWF Primer Build-up! (IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 (Today!) Day 10 Day 11 Day 12 Day 13 Day 14 ----- Hey gang, Nick-E here! You're in the groove now so I won't bore you with...

@ilovereading Oh it will not become the foundations routine, you will move on to the foundations routine once you graduate the primer. So the timeline would go: Do 2 week Build-up to the Primer Do Primer Complete primer (3x8 pushups, 3x8 horizontal rows, 3x15 squats and glute bridges, all...

@bobbyr I have added it to the menu/topbar and also into the "getting started" section in the sidebar! :)

@gpdoyle At the moment neither of those routines are finished. The 5 routines outlined in the first post will probably have release dates that are spread out across the whole of 2021, as around developing them I'm also having the juggle things like work (haha paying rent right) and other...

@dawn16 You'll get it with time and practice! Cheers, glad you love it!

@17xande You may have missed this part of the post, which is understandable as its quite long and you may have just clicked on the link at the top and run straight to the comments to point this out. As of today the process of populating the wiki with this info HAS begun, because I...

@missbeauty My pleasure! No need to look forward really, as the routine itself is complete! It is simply that the video examples for the progressions are unfinished but 90+% of them can simply be googled as they are named in the program to get a half decent visual example

@ering BOP?

tl;dr - The BWSF Routine is here! This will eventually replace the RR as the sub's main routine once all the exercise progression videos are filled out. Also we're doing another 14 day Primer event starting on New Year's Day 2023! Pre-amble, Context, Blabbering: Hi folks! And happy holidays to...