This bodyweight workout program on Procedos Platform 9 includes two variations for each movement category: Squats, Lunges, Pivots, Push-ups, Jumps, Reaches, and Reactions. Progressions are included to increase intensity by adjusting speed, height, depth, or complexity.
🟢 Workout Structure
- Perform 2 rounds
- 30-45 sec per exercise
- 15 sec rest between exercises
- Rest 60 sec after each round
🔥 SQUATS
1. Basic Squat (Positions 1 & 3)
- Stand with feet at positions 1 & 3.
- Lower into a squat, keeping your chest up.
- Push back to standing.
Progressions:
✅ Increase depth – Go deeper to engage glutes and hamstrings.
✅ Add tempo – Slow down on the descent, explode up.
✅ Add a pulse – Stay low and pulse at the bottom for 5 seconds before coming up.
2. Rotational Squat (Positions 2 & 4 → 3 & 5)
- Start at positions 2 & 4.
- Squat down and pivot into a rotated squat at positions 3 & 5.
- Return to the starting position and repeat.
Progressions:
✅ Increase rotation speed – Rotate faster but maintain control.
✅ Jump between positions – Add a jump to transition between stances.
✅ Hold the lowest position longer – Pause at the bottom before switching.
🔥 LUNGES
3. Forward Lunge (Positions 3 → 6)
- Start at position 3 and step forward to position 6.
- Lower into a deep lunge and push back to the start.
Progressions:
✅ Step further forward – Increases quad & glute engagement.
✅ Explosive return – Push back to standing with power.
✅ Add a knee drive – Drive the back knee up at the top.
4. Lateral Lunge (Positions 2 → 8)
- Start at position 2 and step laterally to position 8.
- Sink into a lunge, keeping the other leg straight.
- Push back to the start.
Progressions:
✅ Widen stance – Creates a greater stretch & engagement.
✅ Add tempo – Slow descent, explode up.
✅ Jump between sides – Instead of stepping, jump to switch sides.
🔥 PIVOTS
5. 180° Pivot Squat (Positions 2 & 4 → 3 & 5)
- Start at position 2 & 4.
- Squat and pivot 180° to land in position 3 & 5.
Progressions:
✅ Increase speed – Rotate faster between squats.
✅ Add a jump – Jump explosively into the pivot.
✅ Hold squat position longer – Pause before transitioning.
6. Step-Pivot Lunge (Positions 5 → 7 → 9)
- Start at position 5, lunge to position 7, then pivot to position 9.
Progressions:
✅ Quicker pivoting – Move through the positions faster.
✅ Deep lunge holds – Hold each lunge for 3-5 seconds.
✅ Explosive push-off – Drive back to standing quickly.
🔥 PUSH-UPS
7. Standard Push-up (Positions 1 & 3)
- Hands at positions 1 & 3, feet together.
- Lower the chest to the platform, push back up.
Progressions:
✅ Slow eccentric – Lower over 3-5 sec.
✅ Explosive push – Push up fast, hands slightly off the platform.
✅ Narrow stance – Move hands closer to increase difficulty.
8. Rotational Push-up (Positions 2 & 4 → 3 & 5)
- Start at positions 2 & 4.
- Perform a push-up, then rotate into a side plank.
- Switch sides each rep.
Progressions:
✅ Faster transitions – Move into plank quicker.
✅ Add a reach – Extend the free arm for more core activation.
✅ Slow push-up phase – Control the descent.
🔥 JUMPS
9. Vertical Jump (Positions 2 & 4)
- Stand at positions 2 & 4.
- Jump straight up, land softly.
Progressions:
✅ Jump higher – Reach for maximum height.
✅ Rapid jumps – Decrease time between reps.
✅ Tuck jump – Bring knees to chest.
10. Lateral Jump (Positions 3 → 6)
- Start at position 3, jump laterally to position 6.
Progressions:
✅ Increase distance – Jump farther between positions.
✅ Add a squat – Land in a squat for more control.
✅ Add a single-leg hop – Land on one foot for balance.
🔥 REACHES
11. Forward Reach (Positions 1 → 6)
- Start at position 1, reach forward to position 6.
Progressions:
✅ Increase reach length – Stretch further.
✅ Hold the lowest position – Stay low for more core activation.
✅ Add a lunge – Step into the reach.
12. Overhead Reach (Positions 3 & 6)
- Start at position 3 & 6, reach upward dynamically.
Progressions:
✅ Faster pace – Increase arm movement speed.
✅ Add a jump – Reach higher with each rep.
✅ Pause at the top – Hold the highest position for control.
🔥 REACTIONS
13. Quick Feet Drill (Positions 2 & 4 → 3 & 5)
- Rapidly step between positions 2 & 4 and 3 & 5.
Progressions:
✅ Increase speed – Move as quickly as possible.
✅ Randomize positions – React to unpredictable cues.
✅ Lower stance – Stay lower to engage more muscles.
14. Drop & React Jump (Positions 1 & 3)
- Start standing tall.
- Drop into a squat and immediately jump up.
Progressions:
✅ Shorten reaction time – Drop & jump quicker.
✅ Increase jump height – Explode higher.
✅ Add lateral movement – Move side to side between reps.
🔥 Summary & Workout Plan
1️⃣ Squats – Standard & Rotational
2️⃣ Lunges – Forward & Lateral
3️⃣ Pivots – 180° Pivot & Step-Pivot
4️⃣ Push-ups – Standard & Rotational
5️⃣ Jumps – Vertical & Lateral
6️⃣ Reaches – Forward & Overhead
7️⃣ Reactions – Quick Feet & Drop-Reaction
🔥 Progress by:
✅ Increasing depth (squats, lunges, reaches)
✅ Adding speed (pivots, quick feet)
✅ Increasing height (jumps, overhead reaches)
✅ Enhancing balance & control (single-leg exercises, slow tempos)
This Procedos Platform 9 bodyweight workout is ideal for full-body strength, coordination, and agility. 🚀💪