October 27 – November 2, 2019
A Wicked Little Set
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 & 1 to 10 Rep Alternating Ladders
1A- Kettle swing
1B- Split squat jump
2A- High plank row
2B- Drop step overhead press
3A- Square drill: alternating clock jumps
3B- Burpee no push-up
4A- Deadlift curl press
4B- Plank leg lift
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
SPLIT SQUAT JUMP
From a lunge position jump in the air repeatedly.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
DROP STEP OVERHEAD PRESS
Drop step backward and press your DB overhead.
SQUARE DRILL – ALTERNATING CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
Lay face down and lift hands and legs off ground repeatedly.