Body Weight 4
A 5-exercise pyramid circuit with squat jumps, sprints, pull-ups, and push-ups.
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Squat jump | Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 | — | — |
| 02 | Sprint | Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 | — | — |
| 03 | Pull Up | Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 | — | — |
| 04 | Thoracic plank rotation | Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 | — | — |
| 05 | Push Up | Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 | — | — |
Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Deep squat rock | x 20 | depth | hold on for balance |
| 02 | Walking HS stretch | 25ft x 2 | depth, reach forward | — |
| 03 | Lat lunge adductor stretch | 30s x 2 B | — | hold on for balance |
| 04 | Bridge with pec strech | 1 min | — | let butt rest as needed |
| 05 | Prone swimmers | x 20 | — | W to OH |
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.