[21-191] BODYWEIGHT - TRIPLET & QUAD PYRAMIDS
Channel: Dom McStraw
Date: 28/10/2021

Preparation
.
All 1:00 per side.
.
MG Triceps.
MG Rotators.
MG Quads.
MG Lower back.
Downward dog to cobra.
Squat 2 stand.
. . .
Format
.
Bodyweight pyramids. From pain to sustain.
. . .
The workout
.
A. Triplet 3-6-9-6-3.
A1. Straddles (2-4-1)
A2. Crocs (1-2-3-2-1)
A3.  Sumo scissor (2-4-1)
.
B. Quad pyramid 1-2-3-4-5x
B1. 1x Bear crawl (4m fwd & back)
B2. 2x Chameleons.
B3. 3x Kicksits (2-4-1)
B4. 4x Frogs.
.
C. Pick 1 (0:30 / 0:30)
Complete as many reps in :30, rest 0:30.
Continue till time elapses
.
At home variation:
As above
. . .
Advice & tips
.
Part A is to be pushed (aka Pain).
Part B is more sustaining pace.
Part C is your sustain endurance to complete the workout.
. . .
Post session
.
All 1:00 per side.
MG Rotators.
MG Lower back.
MG Triceps.
MG Quads.
. . .

. . .

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