JH.14 · Pyramid + Short Rest
Free program overview — full interactive version lives in the WorkoutsLab app.
Intermediate6-DAY PROGRAMMOBILITY
6TRAINING DAYS
24EXERCISES
~96SETS / WEEK
JH.14VAULT CODE
1.The week
- Day 1 — Hips & Ankles — 4 exercises (Block A · Straight Sets)
- Day 2 — Spine & Shoulders — 4 exercises (Block A · Straight Sets)
- Day 3 — Full-Body Flow — 4 exercises (Block A · Straight Sets)
- Day 4 — Hips + Knees — 4 exercises (Block A · Straight Sets)
- Day 5 — Wrists + Neck — 4 exercises (Block A · Straight Sets)
- Day 6 — Breath + Balance — 4 exercises (Block A · Straight Sets)
2.Sample training day
| Exercise | Sets | Reps | Rest |
|---|
| Block A · Straight Sets |
| Ankle Rocks | 4 | 12-10-8-6 | 45s |
| Pigeon Stretch | 4 | 12-10-8-6 | 45s |
| Hamstring Floss | 4 | 12-10-8-6 | 45s |
| Wall Slides | 4 | 12-10-8-6 | 45s |
Sample: Day 1 — Hips & Ankles — one of 6 training days. The app runs the full week with checkoffs, rest timers, and logging.
3.The rest of the week — full exercise lineup
Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.
Day 2 — Spine & Shoulders
- Bretzel Stretch
- Standing Calf Stretch
- Neck CARS
- Seated Spinal Twist
Day 3 — Full-Body Flow
- Wall Slides
- Bird Dog
- Glute Bridge
- Prone Cobra
Day 4 — Hips + Knees
- Standing Calf Stretch
- Neck CARS
- Seated Spinal Twist
- Ankle Rocks
Day 5 — Wrists + Neck
- Seated Spinal Twist
- Ankle Rocks
- Pigeon Stretch
- Hamstring Floss
Day 6 — Breath + Balance
- Ankle Rocks
- Pigeon Stretch
- Hamstring Floss
- Wall Slides
Run the full 6-day program in the app — every day with set checkoffs, rest timers, progression tracking, and the training log.
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