Roll Down Hill
This workout is a ladder circuit starting at 10 reps and finishing at 1 rep per exercise. Start by performing 10 reps on every exercise. The second round through the set, perform 9 reps on every exercise. Then 8 reps per exercise. Continue this pattern until completing the last round of the circuit at 1 rep per drill. If an exercise has a right and left side to it, perform the indicated reps on each side.
10 to 1 Rep Ladder Workout
1- Overhead squat
2- Forward chop
4- Square drill – hop scotch 2 feet
5- 1 leg deadlift
6- Hover squat
7- Plank to push-up
8- Burpee broad jump
9- Side plank hip lift
10- 1 leg glute bridge
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Keeping spine straight, perform a push-up bringing chest to floor and back up.
SQUARE DRILL – HOP SCOTCH 2 FEET
Hop feet apart and then together.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
Hover from side to side keeping your torso upright and staying low.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.