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
3- Push-up
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
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01
OVERHEAD SQUAT
TIPS:
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
02
FORWARD CHOP
TIPS:
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
03
PUSH-UP
TIPS:
Keeping spine straight, perform a push-up bringing chest to floor and back up.
04
SQUARE DRILL – HOP SCOTCH 2 FEET
TIPS:
Hop feet apart and then together.
05
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
06
HOVER SQUAT
TIPS:
Hover from side to side keeping your torso upright and staying low.
07
PLANK TO PUSH-UP
TIPS:
Keep back flat and move from elbows to hands.
08
BURPEE BROAD JUMP
TIPS:
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
09
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
10
1 LEG GLUTE BRIDGE
TIPS:
Lay on your back with one leg in the air. Bridge your hips upward.