ALTERNATING LADDERS
This workout is a series of alternating ladders consisting of 2 exercises. Perform a superset with exercises 1A and 1B. Exercise 1A will move from 10 reps down to 1 rep and exercise 1B will move from 1 rep up to 10 reps. Each time through the superset you will decrease exercise A by a rep and increase exercise B by a rep. If the exercise has a right and left side, perform the number of reps on each side.
10 to 1 and 1 to 10
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
1A
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
1B
NARROW PUSH-UP
TIPS:
Perform a push-up with core engaged and hands inside of shoulder width.
2A
FORWARD LUNGE AND REACH
TIPS:
Lunge forward and reach your weights toward your feet hinging from the hips.
2B
HIGH PLANK ROW
TIPS:
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
3A
SQUAT AND OVERHEAD PRESS
TIPS:
Squat and then press weights overhead when returning to standing.
3B
JUMPING JACKS
Your high school gym class favorite.
4A
BURPEE
TIPS:
To modify the burpee, perform without push-up at bottom or without the jump.
4B
SIDE PLANK KNEE TO ELBOW
TIPS:
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
5A
1 LEG GLUTE BRIDGE
TIPS:
Lay on your back with one leg in the air. Bridge your hips upward.
5B
SIDE CRUNCH
TIPS:
Use your core to crunch upward on your side.