Time: 45 - 60 minutes
Equipment Needed: Weights and a Bench/Step
Warm Up: 5 - 10 minutes
How to Complete the Ladders:
Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.
First Set:
Hindu Squats
One-Legged Deadlifts (one rep each side)
Example:
10 Hindu squats, 1-Legged Deadlift Right, 1-Legged Deadlift Left
9 Hindu squats, 2-Legged Deadlift Right, 2-Legged Deadlift Left
8 Hindu squats, 3-Legged Deadlift Right, 3-Legged Deadlift Left
Etc… until you count down to 1 and up to 10
Second Set:
Split Lunges (one leg on the bench and facing away from the bench) - rep on each leg
Donkey Kicks - rep on each leg
Third Set:
Sumo Squats with High Pull (upright row)
Step-Ups with Lateral Leg Raise (off a bench) - rep on each leg
Fourth Set:
Lateral Lunge - rep on each leg
Step-Ups with Lateral Kickback - rep on each leg
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by undrey from Getty Images