March 1-7, 2020
The Countdown
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
6- deadlift
7- curl and press
8- plank t0 push-up
9- square drill crossover
10- square drill hop scotch 1 foot
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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
SINGLE LEG SQUAT
TIPS:
Stand on 1 leg and squat up and down.
04
1 ARM, 1 LEG ROW
TIPS:
Hinge from the hips and row with the opposite hand as the foot you are standing on.
05
HIGH PLANK KNEE TO ELBOW
TIPS:
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.
06
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
07
CURL AND PRESS
TIPS:
Curl your weights upward and then press overhead all in one motion.
08
PLANK TO PUSH-UP
TIPS:
Keep back flat and move from elbows to hands.
09
SQUARE DRILL – CROSSUNDER STEP
TIPS:
Perform a crossunder step into the square and then proceed to move both feet outside the square.
10
SQUARE DRILL HOP SCOTCH- 1 FOOT
TIPS:
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.