Unilateral Pyramids

Warm-up:

200 m Run/Row

10 Squats

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

10 OH Squat Drills with Light Bar or PVC Pipe

10 Single Arm Overhead Squats R 5/8

10 Single Arm Overhead Squats L 5/8


Option 1 > 3 Months

3-6-9-12-15-12-9-6-3

Single Arm Overhead Squats R 10/15

Single Arm Overhead Squats L 10/15

Burpees


Option 2 < 3 Months

3-6-9-12-12-9-6-3

Single Arm Overhead Squats R 5/10

Single Arm Overhead Squats L 5/10

Burpees


Option 3 < 1 Month

3-6-9-6-3

Single Arm Overhead Squats R 0/5

Single Arm Overhead Squats L 0/5

Burpees


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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