Back chain pyramid exercise

Equipment: weighted objects (water bottles, dumbbells, household items), optional sliders.
Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Rest for 15 seconds between each action.

Pyramid 1

Sumo squat alternate crescent kick

• When you start to stand, your feet should be wider than your hips, allowing your feet to naturally abduct.
• Put your hips back behind you, tighten your core, keep your chest tall (don’t bend forward), and keep your heels and knees in line with your toes.
• When you resume standing, squeeze your hips with your heels.
• After standing, kick with your left leg and cross your body. Imagine that your foot is drawing a crescent moon (as long as you feel comfortable).
• Return your leg to the center and repeat the squat and crescent kick with the other leg.
• Optional: Put heavy objects on your shoulders to increase resistance.

Extra action: lateral raise

• Stand with your core tightened, chest tall, shoulders rolled back, holding heavy objects with both hands.
• Keep your chest down and keep your core engaged, raise your arms to the side, keep your elbows slightly bent, and guide with your shoulders and elbows instead of your wrists.
• Slowly put the weight back on your sides and repeat in control.

Pyramid 2

Reverse knee bend lunge

• Begin to stand, tighten the core, straighten the chest, hold the weight with both hands, and place it on both sides of the body.
• Step back your right foot behind you, and begin to bend your knees until your back knee almost touches the ground at a 90 degree angle (make sure your knees don’t stick out toes and keep your chest straight).
• When you stand up, use your front heel to exert force, and when you lift your back foot forward, kick you hard.
• Repeat with your left leg and alternate back and forth.
• MOD: Do this with your current weight and grab the chair or wall to help stabilize it.

Extra action: head press

• Start standing, holding a weight in each hand, placing your arms on your shoulders, palms facing each other.
• Keep your shoulders pulled back and down, tighten your core, push the dumbbells straight up over your head, and finally turn your palms in front of you.
• Slowly bring them back to your starting position and repeat.

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Pyramid 3

Fly in reverse to upright

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• The waist hinges forward at 45 degrees and joins between your shoulders so that they don’t bend forward, let your dumbbells hang under your chest, and keep your eyes neutral.
• Lift your arms to one side, keeping your elbows slightly bent, and squeeze your shoulder blades together.
• Place your arms back in place in a controlled manner, resume standing and keep your center of gravity close to your body, and push your elbows up and back evenly to the upright rowing. Pay attention to the muscles between the shoulder blades.
• Return to the center in a controlled manner and repeat from the reverse aircraft.

Reward move: sealed jack

• Start standing with feet together, arms straightened in front of chest.
• Jump out with your feet while opening your arms and stretching your chest
• Jump your feet and arms back to the center, return to the starting position and repeat.
• MOD: Stop jumping, just extend your feet once and extend your arms to your sides at the same time.

  

Pyramid 4

One leg hamstring pull through

• Begin with a sitting position sitting on the floor, with your legs straight in front of you, your torso up, your chest open, and your hands on the floor with your fingers facing forward.
• Press your right heel into the cushion, lift your hips and pass, squeeze your booty and top, and finally in the reverse tabletop position with your left leg straight.
• Slowly lower yourself and repeat on the other leg.
• MOD: Legs on the ground or lying flat on the ground, knees bent and perform hip bridge.

Reward mobile: bike

• Begin to lie on your back, with your legs bent, your feet on the ground, pressing firmly on the floor, and your core tightening.
• Put your hands behind your head and don’t pull your head forward.
• Contract the abdomen by moving the chest forward and rotating around the torso, bringing the right elbow close to the left knee.
• Slowly and gently lower yourself back to the ground, then repeat with your left elbow to your right knee.
• During the entire exercise, make sure that your lower back is in contact with the mat.
• MOD: Keep your knees bent, your feet on the ground, and your upper body tight.

Organizer

Bobby (90 seconds)

• Begin to stand with your feet slightly wider than the hip distance.
• Bend your knees and place your hands on the floor or on the front mat (fold your hands directly under your shoulders).
• Jump or step back to the high plank position, keeping the belly button up to keep the core involved.
• Keep your core tightened and keep your body down until your chest and thighs touch the ground.
• Push yourself back to a high plank position, then jump up or step back on your hands.
• Put your weight on your heels, then push up to stand and jump on top.
• MOD: Perform this operation on a raised surface, then step in and out to reduce the impact.