Rock 'n' Reps Pyramid Workout

Are you ready to Rock 'n' Rep? Welcome to the latest edition of Workout Wednesday! This week I have a quick workout for you to try after your next easy run. It's the Rock 'n' Reps Pyramid workout. The rock part is an isometric hold. This means you hold the position for the time indicated. You can you use a timer or just count one-mississippi, two-mississippi, etc. Then perform the assigned amounts of reps for each exercise. 

SQUAT PYRAMID

5 second isometric squat hold, 5 reps
10 second isometric squat hold, 10 reps
15 second isometric squat hold, 15 reps
10 second isometric squat hold, 10 reps
5 second isometric squat hold, 5 reps

PLANK AND PUSH-UP PYRAMID

5 second isometric plank, 5 push-ups
10 seconds isometric plank, 10 push-ups
15 second isometric plank, 15 push-ups
10 seconds isometric plank, 10 push-ups
5 seconds isometric plank, 5 push-ups

BRIDGE PYRAMID

5 second isometric bridge hold, 5 reps
10 second isometric bridge hold, 10 reps
15 second isometric bridge hold, 15 reps
10 second isometric bridge hold, 10 reps
5 second isometric bridge hold, 5 reps

This is also a fun one to try if you have a partner. One partner would perform the reps while the other partner holds and then switch roles before you work up and down the pyramid time/reps.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

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While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.