Pyramid Lunges, Push, & Pull

Updated: Oct 15

Warm-up:

300 Single Jump Ropes or 3 minutes of jump rope practice

20 Stability Ball Lower Leg Raises

1:00 Stability Ball Plank

Resistance Band Chest and Shoulder Mobility


Option 1 > 3 Months

5-10-15-20-15-10-5

Weighted Walking Lunge Steps (R+L=1) 15/20

Resistance Band High Pulls R M/H

Resistance Band High Pulls L M/H

Pushups (1/2 Incline, 1/2 Decline)


Option 2 < 3 Months

5-10-15-15-10-5

Weighted Walking Lunge Steps (R+L=1) 10/15

Resistance Band High Pulls R M/H

Resistance Band High Pulls L M/H

Pushups (1/2 Incline, 1/2 Decline)


Option 3 < 1 Month

2-4-6-6-4-2

Weighted Walking Lunge Steps (R+L=1) 5/10

Resistance Band High Pulls R M/H

Resistance Band High Pulls L M/H

Pushups


Daily Challenge: 20 Pull-ups or 2 minutes of Pull-up practice.


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose

Option 4:Strength Focus

Complete 1/2 the main workout then-

5 X 3 Power Cleans