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Sit upright and keep one leg behind you at a 90-degree angle with your arms extended forward, elbows and hands touching the floor. Slide your other leg in front, bending it at a 90-degree angle so your shin is facing forward. Perform on one side then switch to the other side, holding for 30-60 seconds per side.
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This is a variant pattern of endurance ladder workouts whereby high and low reps are alternated till they meet midway. For example, if you have ten ladders of push-ups and squats, your sets would follow this pattern: 1 push-up and ten squats for the first set. The second set would be two push-ups and nine squats.
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LADDER WORKOUTS TO TRY Here are some simple examples to try for your next workout. Once you get a feel for how ladders work, you can start to make your own. TOTAL-BODY LADDER Use this ladder as a total-body, bodyweight finisher to burn a ton of calories before you leave the gym.
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Go back down the ladder, starting with 5 reps and working down to 1 reps of each exercise. Each move is demonstrated by Tamir in the video above so you can learn the proper form.
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An agility ladder is a multi-rung ladder made out of rope or plastic and nylon. It is laid on the floor to provide a hopscotch-like stepping platform. Ladders can also be drawn on the floor with a piece of chalk. Agility Ladder Benefits Agility ladders are inexpensive, lightweight, and extremely portable.
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Ladder
"Ladder training is a workout structure wherein repetitions of an exercise are systematically increased or decreased," says Jacob Rauch, CSCS, PhD candidate, and performance manager of applied training science at Tonal. "Picture each set as a rung on a ladder.
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The ladder method is the ultimate hack for muscle and strength. It helps you smash plateaus, speed up your workouts, and it doesn't just work on bodyweight exercises—it can blow up your deadlift, squat, and bench press numbers too, as well as your kettlebell lifts.
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The 4-Week Strength Ladder Template. The exercises that I have chosen are: Barbell Squat. Bench Press. Deadlift. Pull Up. You can choose any variation of these exercises like a high bar, low bar, incline, or sumo. That is your call. You must pick your preference at the beginning and stick with it for the whole program.
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Ladder workouts are ideally suited to bodyweight exercises such as push-ups. You could begin with a set of 5 reps, then do 10, then 15 and finally 20. To increase the intensity of the session, you would come back down the ladder by performing 15, 10 and 5 reps. Ladder workouts may also involve the manipulation of time.