Posterior Chain Pyramid Exercise

Gear: Weighted Objects (water bottles, dumbbells, family objects), Optionally available Sliders.
Format: Spherical 1: 15 seconds | Spherical 2: 30 seconds | Spherical 3: 45 seconds | Spherical 4: 30 seconds | Spherical 5: 15 seconds. Resting 15 seconds between every motion.

Pyramid 1

Sumo Squat Alternating Crescent Kicks

• Start standing along with your ft wider than hip distance, permitting your ft to end up naturally.
• Ship your hips again behind you, participating your core, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in step with your toes.
• Drive by way of your heels and squeeze your glutes as you energy again to standing.
• As soon as standing, along with your left leg, kick up and throughout your physique, imagining that you simply’re drawing a crescent along with your foot (as excessive as you’re comfy with).
• Return your leg to middle and repeat the squat and crescent kick with the alternative leg.
• Optionally available: Maintain weights at your shoulders for added resistance.

Bonus Transfer: Lateral Raises

• Stand along with your core engaged, chest up, shoulders rolled again, and weights in hand.
• Holding your ribcage down and core engaged, carry each arms out to the aspect, sustaining a slight bend within the elbows and main along with your shoulders and elbows somewhat than your wrists.
• Slowly convey the weights again right down to your sides with management and repeat.

Pyramid 2

Reverse Curtsy Lunge Kick

• Start standing along with your core engaged and chest upright and maintain your weighted objects in your arms by your sides.
• Step your proper foot again behind you and start bending your knees till your again knee till it practically touches the bottom in a 90 diploma angle (guarantee your knee isn’t capturing out over your toe and preserve an upright chest).
• As you rise up, energy by way of your entrance heel and as you convey your again foot ahead, powerfully kick it in entrance of you.
• Repeat along with your left leg and alternate backwards and forwards.
• MOD: Do that with now weights and maintain on to a chair or wall to assist stabilize.

Bonus Transfer: Overhead Press

• Start standing with one weight in every hand along with your arms up at your shoulder and palms dealing with one another.
• Holding your shoulders pulled again and down and your core engaged, press the weights straight up overhead, ending along with your palms dealing with in entrance of you.
• Slowly convey them again to your beginning place and repeat.

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Pyramid 3

Reverse Flye to Upright Row

• Start standing along with your core engaged, chest up, shoulders rolled again, and weights in hand.
• Hinge ahead on the waist to be at 45 levels, and have interaction between your shoulders, so that they’re not rounding ahead, permitting your dumbbells to hold beneath your chest and protecting your gaze impartial.
• Raise each arms out to the aspect, sustaining a slight bend within the elbows and squeezing your shoulder blades collectively.
• Carry your arms again down with management, return to standing and protecting your weights near your physique, drive your elbows up and again evenly for an upright row. Discover the muscle tissue working between your shoulder blades.
• Return to middle with management and repeat from the reverse flye.

Bonus Transfer: Seal Jacks

• Begin standing with ft collectively and arms prolonged straight out at chest stage.
• Concurrently soar your ft out huge as you open your arms out huge to stretch your chest
• Bounce your ft and arms again collectively within the middle, returning to your beginning place and repeat.
• MOD: Take out the soar and easily step your ft out one after the other whereas bringing your arms out to your sides.

  

Pyramid 4

Single Leg Hamstring Pull Throughs

• Start in a seated place on the ground along with your legs straight out in entrance of you, torso up tall, along with your chest open huge and arms on the ground – fingers dealing with ahead.
• Urgent your proper heel into the mat, carry your hips up and thru, squeezing your booty and the highest to finish in a reverse tabletop place along with your left leg straight.
• Slowly decrease your self down and repeat on the opposite leg.
• MOD: Carry out this with each legs on the bottom or lie flat on the bottom along with your knees bent and carry out a glute bridge.

Bonus Transfer: Bicycles

• Start mendacity in your again along with your legs bent, ft on the bottom pressed firmly in opposition to the ground and your core engaged.
• Carry your arms behind your head with out pulling your head ahead.
• Contract your abdominals by bringing your chest ahead and rotating on the torso to convey your proper elbow to your left knee.
• Slowly and gently decrease your self again towards the bottom and repeat along with your left elbow to proper knee.
• Ensure your decrease again stays in touch with the mat all through this motion.
• MOD: Maintain your knees bent and ft on the ground and simply crunch your higher physique.

FINISHER

Burpees (90 Seconds)

• Start standing along with your ft barely wider than hip distance aside.
• Bend your knees and plant your arms on the ground or mat in entrance of you (arms stacked straight beneath shoulders).
• Bounce or step your ft again right into a tall plank place, holding your stomach button in and as much as hold your core engaged.
• Holding your core engaged, convey your physique all the way in which right down to the bottom till your chest and thighs contact the bottom.
• Powerfully press your self again as much as a tall plank place after which soar or step your ft again up in direction of your arms.
• Load your weight in your heels and powerfully drive as much as come to standing and soar on the high.
• MOD: Do that on an elevated floor and step your ft out and in for a decrease affect motion.