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
5B- 1 leg glute bridge
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
SQUARE DRILL- HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
Laying face down, lift your arms up in a T, then a Y, and then an I.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.