‘Down the Ladder’ wk 2

Warm up

3 rounds

:20 hamstring scoops

:20 hip rotations

3 rounds

:20 side to side lunge moving

:20 bird dogs

3 rounds

:20 Frankensteins

:20 inchworms

3 rounds

:20 Superman

:20 froggers

1 round

250 m row

Workout

Example: 14, 12, 10, 8, 6, 4, 2; do 14 of each exercise, then do 12 of each, work your way all the way down to 2

14, 12, 10, 8, 6, 4, 2

Seated row

Close arm push ups

Then do

1:00 Spider-Man stretch

14, 12, 10, 8, 6, 4, 2

Leg extensions

Heel elevated Squats (body weight)

Then do

1:00 cobra stretch

14, 12, 10, 8, 6, 4, 2

Alternating db row (easy count)

Db flys (light)

Then do

1:00 roll & reach stretch

14, 12, 10, 8, 6, 4, 2

Leg curls

Froggers

Then do

1:00 hurdlers stretch (:30 each side)

Online Products & Services

Free Online Self Defense Course

Recent Posts