Scaled Deck: Each Suit Is a Move in Three Versions

A card-based warm-up where each suit is an exercise and everyone picks one of three versions, card by card. It drives home the idea that the whole group does the same workout at different levels.

How to play

1. Walk through the sheet: each suit is a move (squat, push-up, lunge, glute bridge) with versions A, B and C; the number is the reps and face cards count as 5 (2 min).
2. Groups of 5 or 6: one person draws a card, the whole group does it together, each in the version they choose; the draw rotates (5 min).
3. Double round: draw two cards and chain them without a break, still free to pick versions (2 min).
4. Wrap-up: each person says which version they used most and whether they ever switched mid-round (1 min).

Rules

• No comments on anyone else's version.
• If your last rep gets sloppy, drop one version on the next card.
• Cards go back face down in the middle of the group, never thrown.
• Warm-up pace: technique before speed.

Variations

Adaptations

• Visual impairment: a classmate calls out suit and number, and the teacher uses jumbo cards.
• Wrist injury: the push-up suit becomes wall push-ups on the forearms.
• Limited mobility: seated versions for squats (sit-to-stand from a chair) and lunges (knee extensions).

Learning goals

• Choose the right level for each exercise independently.
• Activate the basic movement patterns in a varied way.
• Make it normal for one group to train at different levels.

Equipment for a class of 25

• decks of cards: 5
• scaling sheets: 5

Teacher tip

Any deck works; if you're short, cut cardstock cards with a suit and number. Make one laminated sheet per group with the three versions drawn out.

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