Granite Spire

  • Category: STRENGTH
  • Duration: 45 min
  • Format: REPS & SETS
  • Difficulty: Beginner
  • Equipment: BODYWEIGHT
Granite Spire

This beginner-friendly, bodyweight-only workout focuses on building foundational strength and stability. It's designed to introduce you to key movement patterns without the need for equipment.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll glutes (60s per side)

Foam roll quads (60s per side)

🔥 Activation

    Instructions

    Perform this workout 2-3 times per week, with at least one rest day in between. Focus on proper form and controlled movements rather than speed. If any exercise causes pain, stop immediately.

    Tips

    Maintain a steady breathing pattern throughout each exercise. Inhale on the eccentric (lowering) phase and exhale on the concentric (lifting) phase.

    For push-ups, if you cannot perform full range of motion, elevate your hands on a stable surface like a chair or wall.

    Listen to your body. It's okay to take extra rest if needed or modify exercises further to ensure good form.