Ladder-Style Strength Training

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woman with kettlebell

In order to join Coach Rachel with this incrementally challenging workout, you will need one weight or other piece of equipment with a handle! However, there are no “ladders” involved. A ladder-style workout indicates that you will progressively add reps until you hit a certain point, for today—that point is five—and decrease reps in the same fashion to finish. Feel free to move at your own pace but try your best to stick with it through the end.

We’ll be focusing on six exercises split into two mini circuits. Coach Rachel will coach you through every exercise and offer up modifications to make the exercises approachable for any skill level.  

Warm Up

Every workout requires a great warmup to get your muscles ready for movement!

Modified Pigeon Stretch

You’ll feel this stretch in your hips, glutes and even lower back. Be gentle and don’t push yourself too far. Perform the stretch on both sides.

High Plank Inchworm 

Whether you do the entire exercise or modify, this exercise will get your body pumping!

Modified Pigeon Stretch

Try different arm placements throughout your ten squats to see which placement feels right for your body.

Modified Pigeon Stretch

Jump around, jump around! This warmup gets your whole body moving but if the movement is too much, feel free to modify to heel raises.

Circuit 1 (10 Mins)

Single Arm Bent Over Row 

Keep your feet staggered as you row. You can either rest your hand or your elbow on your thigh to help keep you stable during the exercise.

Single Arm Clean 

Hinge at the waist and make sure to keep the movement fluid.

Single Arm Press 

Make sure to stand tall and avoid slouching or overarching your back as you press up.

Circuit 2  (10 Mins)

Single Arm Squat 

After you’ve brought the weight up to your shoulder safely, squat on both sides. Play around with the placement of your kettlebell and see which placement you prefer!

Halo 

You may think this exercise only trains your shoulders, but it’s a great core exercise, too.

Plank Pull Through

You may want to do this exercise on a carpeted surface to avoid scraping your floors! A yoga mat would be perfect, too.

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