This functional training program on Procedos Platform 9 incorporates different training tools (kettlebell, dumbbell, resistance band, and cable machine) to enhance strength, stability, and mobility.
Each exercise includes a progression to increase intensity through depth, speed, height, or resistance.
🔥 Workout Structure
- Perform 2-3 rounds
- 30-45 sec per exercise
- 15 sec rest between exercises
- Rest 60 sec after each round
🏋️ SQUATS
1. Goblet Squat with Kettlebell (Positions 1 & 3 / 2 & 4)
- Hold a kettlebell at chest level.
- Stand with feet on positions 1 & 3 (narrow stance) or 2 & 4 (medium stance).
- Lower into a deep squat, keeping chest up.
Progressions:
✅ Increase depth – Squat deeper for more glute activation.
✅ Slow eccentric – Lower for 3-5 sec before exploding up.
✅ Add a pulse – Stay low and pulse for 5 sec before coming up.
2. Resistance Band Squat (Positions 2 & 4 / 3 & 6)
- Stand on positions 2 & 4 with a resistance band under your feet.
- Hold the band at shoulder height and perform a squat.
Progressions:
✅ Use a heavier band – Increases resistance.
✅ Speed up tempo – Explosive squats for power.
✅ Add a lateral step – Step sideways between reps.
🔥 LUNGES
3. Dumbbell Walking Lunge (Positions 3 → 6)
- Hold dumbbells at your sides.
- Step forward from position 3 to 6, lowering into a lunge.
Progressions:
✅ Increase dumbbell weight – Adds intensity.
✅ Add an overhead press – Engage shoulders & core.
✅ Perform deficit lunges – Elevate front foot for a deeper stretch.
4. Cable Reverse Lunge (Positions 5 & 7 / 6 & 8)
- Attach a cable at ankle height, secured to the back foot.
- Stand on position 5, step back to position 7, then return.
Progressions:
✅ Increase weight – More glute & hamstring activation.
✅ Hold lunge position longer – Improves stability.
✅ Perform lateral lunges – Activate adductors.
🔥 PIVOTS
5. Kettlebell Pivot Squat (Positions 2 & 4 → 3 & 5)
- Hold a kettlebell at chest height.
- Pivot 180° from position 2 & 4 to 3 & 5, lowering into a squat.
Progressions:
✅ Increase pivot speed – Improve agility.
✅ Add a jump – More explosive movement.
✅ Use a heavier kettlebell – Adds resistance.
6. Resistance Band Step-Pivot (Positions 5 → 7 → 9)
- Attach a resistance band to a stable anchor.
- Step from position 5 to 7, pivot, then move to position 9.
Progressions:
✅ Increase band resistance – More strength demand.
✅ Step faster – Improves coordination.
✅ Perform with eyes closed – Enhances balance.
🔥 PUSH-UPS
7. Dumbbell Push-up Row (Positions 1 & 3)
- Perform a push-up while gripping dumbbells on positions 1 & 3.
- At the top, row one dumbbell to your side.
Progressions:
✅ Increase dumbbell weight – More upper body engagement.
✅ Add a slow eccentric – Lower for 3-5 sec.
✅ Feet elevated on a platform – Increases intensity.
8. Cable Machine Push-up (Positions 2 & 4 → 3 & 5)
- Hold cable handles, start at positions 2 & 4.
- Lower into a push-up, maintaining tension in cables.
Progressions:
✅ Increase cable resistance – Adds more difficulty.
✅ Perform on one leg – Challenges core stability.
✅ Explosive push-ups – Push hands off cables slightly.
🔥 JUMPS
9. Kettlebell Swing (Positions 2 & 4)
- Stand at positions 2 & 4 with a kettlebell.
- Swing the kettlebell forward using hip power.
Progressions:
✅ Use a heavier kettlebell – More power demand.
✅ Perform single-arm swings – Improves unilateral control.
✅ Jump at the top of the swing – Adds plyometric challenge.
10. Resistance Band Lateral Jumps (Positions 3 → 6)
- Attach a resistance band around your waist.
- Jump laterally from position 3 to 6.
Progressions:
✅ Stronger band – More resistance.
✅ Jump higher – Increase explosive power.
✅ Add depth – Land in a deep squat.
🔥 REACHES
11. Dumbbell Overhead Reach (Positions 1 → 6)
- Hold dumbbells, reach from position 1 to 6.
Progressions:
✅ Use heavier dumbbells – Increases shoulder strength.
✅ Perform on one leg – Improves balance.
✅ Slow movement – Enhances control.
12. Cable Lateral Reach (Positions 3 & 6)
- Attach a cable handle at low height.
- Stand at position 3, reach laterally towards position 6.
Progressions:
✅ Increase cable resistance – More tension.
✅ Add rotation – Engages obliques.
✅ Perform on unstable surface – More core activation.
🔥 REACTIONS
13. Resistance Band Quick Feet (Positions 2 & 4 → 3 & 5)
- Attach a resistance band around your waist.
- Rapidly step between positions 2 & 4 → 3 & 5.
Progressions:
✅ Increase speed – Faster footwork.
✅ Shorten reaction time – Improve agility.
✅ Perform eyes closed – Challenge balance.
14. Cable Drop & React (Positions 1 & 3)
- Stand at positions 1 & 3, attached to a cable.
- Drop into a squat, react quickly by pulling the cable.
Progressions:
✅ Increase cable tension – Adds challenge.
✅ React faster – Shorter reaction time.
✅ Perform on a single leg – More stability required.
🔥 Summary & Workout Plan
1️⃣ Squats – Goblet & Resistance Band
2️⃣ Lunges – Dumbbell Walking & Cable Reverse
3️⃣ Pivots – Kettlebell Pivot & Resistance Band Pivot
4️⃣ Push-ups – Dumbbell Row Push-up & Cable Push-up
5️⃣ Jumps – Kettlebell Swing & Resistance Band Jumps
6️⃣ Reaches – Dumbbell Overhead & Cable Lateral
7️⃣ Reactions – Band Quick Feet & Cable Drop React
🔥 Progressions:
✅ Increase weight (dumbbell, kettlebell, cable tension)
✅ Enhance speed (faster pivots, jumps, reactions)
✅ Adjust height/depth (deeper squats, higher jumps)
✅ Modify balance/stability (single-leg exercises)
This Procedos Platform 9 program with equipment is perfect for functional strength, power, and agility training! 🚀💪