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‘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)



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