Full Body Ladder Strength Workout

Equipment: Weighted Objects (water bottles, water jugs, dumbbells), elevated surface

Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

Move 1: Single leg Hip Thrusts (10/10)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees to have them at 90 degrees.
• Brace your core and extend your right leg off of the mat, parallel with your left thigh.
• Drop your hips down toward the mat and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and maintaining a braced core.
• Drop your hips back down toward the mat with control and repeat. Perform allotted reps on one side before switching sides.
• MOD: Perform this on the mat rather than an elevated surface or do this with both feet on the mat.
• Option for more of a challenge: Place a weighted object on your hip crease for more resistance.

Move 2: Swimmers (0:30)

• Lie on your stomach with your arms and legs extended and reaching toward the walls in front of and behind you.
• With a braced core, lift your right arm and left leg up at the same time and then alternate with your left arm and right leg and repeat back and forth.
• Keep a slight contraction in your lower back as you “swim” and keep your gaze neutral so your neck isn’t straining or hyperextending.
• Repeat for allotted time.
• MOD: Place your fingertips on the floor to support a lifted upper body and isolate moving just the legs.

Move 3: Double Renegade Row to Double Push Ups (5)

• With two weighted objects either in between your hands on the mat or gripped in your hands underneath your shoulders, begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Grab the weighted object with your right hand and ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Next, from the tall plank position, bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat push up for a total of two reps.
• Repeat entire sequence for allotted reps.
• MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects. Alternatively, you can perform this sequence with your weighted objects and hands on an elevated surface.

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Move 4: Sumo Squats (10-12)

• Holding a weighted object in both hands, either hanging beside your hips or at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for allotted reps.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Move 5: Reverse Flyes (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat for allotted reps.

Move 6: Alternating Lateral Lunge Touchdowns (1:00)

• Begin by standing tall, allowing your feet to turn out naturally in a wide stance, with your core braced and shoulders back and down (as if they were against a wall).
• Bend the right knee as you shoot your hips back into a lateral lunge position and reach your left hand to tap your right foot.
• Be mindful that you’re keeping your chest up tall, ensuring your front knee is in line with your toes and keep your weight back in your heel and hips.
• Power through your right heel to come to standing and switch sides, bending in your left knee.
• Continue alternating sides for the allotted time.