August 18-24, 2019
Road To 10
This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.
100 to 10 Rep Ladder Workout
90- Square drill – center split corners
80- Side plank knee to elbow
70- Drop step lunge
60- Stagger push-up
50- DB 1arm kettle swing
40- Squat and overhead press
30- High plank fly
10- Turkish get-up
Squat down keeping knees and aligned between feet and hips, keep spine neutral.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
Stagger one hand slightly in front of the other performing a push-up.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.