March 1-7, 2020
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.
Ladder Circuit: 10 reps to 1 rep
1- overhead squat
2- forward chop
3- single leg squat
4- 1 arm, 1 leg row
5- high plank knee to elbow
7- curl and press
8- plank t0 push-up
9- square drill crossover
10- square drill hop scotch 1 foot
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.
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
Hinge from the hips lowering weight toward shins then stand back up.
CURL AND PRESS
Curl your weights upward and then press overhead all in one motion.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
SQUARE DRILL – CROSSUNDER STEP
Perform a crossunder step into the square and then proceed to move both feet outside the square.
SQUARE DRILL HOP SCOTCH- 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.