Exercise Progression Tree

Each group gets a base exercise (squat, push-up, plank, or lunge) and, by testing them out, builds five versions ordered from easiest to hardest. Students learn to progress and regress an exercise so they can adapt any workout they design.

How to play

1. Explain how difficulty can be changed: leverage, base of support, incline, tempo, range of motion, and load (3 min).
2. Groups of 5, each with a base exercise and a large sheet of paper. They test variations on the mats and benches and choose five steps (8 min).
3. They draw the tree: the base exercise in the middle, two regressions below, and two progressions above, with one line explaining what changes in each (4 min).
4. Rotation (8 min): each group visits two other groups' trees for 4 minutes each, tries every step, and marks a dot on their own level.
5. Wrap-up (3 min): each student writes in their notebook which step they are on for all four exercises.

Rules

• At least one group member must be able to do each step with correct form.
• Bench variations are done with the bench pushed against the wall.
• No exercises with a fall risk or load on the neck.

Variations

Adaptations

• Limited mobility: the group also creates a branch of seated or chair-based variations.
• Shy students: within the group they can be in charge of drawing and writing.
• Advanced students: they must add a progression with external load or a slow tempo.

Learning goals

• Identify the variables that change the difficulty of an exercise.
• Order progressions and regressions logically and safely.
• Find their own level in order to plan adapted workouts.

Equipment for a class of 25

• yoga mats: 20
• benches: 5
• large paper sheets: 5
• markers: 10

Teacher tip

Hang the trees on the gym wall and use them in future strength lessons. Check that the hardest progressions are safe before other groups try them.

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