December 8-14, 2019
Climb Up, Sled Down
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
Hinge from the hips lowering weight toward shins then stand back up.
Use your legs to help your arms push your weights overhead in one movement.
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
PLANK OPPOSITE ARM AND LEG LIFT
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.