Criss Cross

This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.

10 to 1 and 1 to 10 Rep Ladder Workout

1A- Drop step lunge

1B- Curl and crossover overhead press

2A- 1 leg deadlift

2B- Plank to push-up

3A- Rotational squat jump

3B- Square drill hop scotch 1 foot

4A- Mountain climber push-up

4B- T-Y-I

5A- Sit-outs

5B- 1 leg glute bridge

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1A

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

1B

CURL AND CROSSOVER OVERHEAD PRESS

TIPS:

Curl weight upward and then press punch upward across body, then repeat on other side.

2A

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

2B

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

3A

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

3B

SQUARE DRILL- HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

4A

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

4B

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

5A

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

5B

1 LEG GLUTE BRIDGE

TIPS:

Lay on your back with one leg in the air. Bridge your hips upward.