The Pyramid


20 R Leg Only Box Step-ups (Frontal) 18"*

20 L Leg Only Box Step-ups

20 R Leg Only Lateral Box Step-ups

20 L Leg Only Lateral Box Step-ups

Arm Circles

Lunge Twists

*18" box height as a goal. Scale as needed

Then complete the following pyramid**:

Minute 1 - 20 Situps

Minute 2 - 25 Situps

Minute 3 - 30 Situps

Minute 4 - 30 Situps

Minute 5 - 25 Situps

Minute 6 - 20 Situps

Rest 1 Minute and Complete the same pyramid with KB Swings 25/35 & Squat Jumps

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

Less than 1 Month

Complete 1/2 reps each minute with 10/15# for KB Swings

Post Thoughts to Comments

Because strength isn’t only measured by a one rep max.

53 views3 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo