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LADDER STARTERS AND FINISHERS

LADDER STARTERS AND FINISHERS

by Rafael Moret, Author of the Trans4mation Bootcamp System and The Bootcamp Periodization System

Kick Up Your Workouts with Ladder Warm Up and Closers

 

Are you using the same warm up during your classes. What if you could still get an effective warm up but making it challenging and interesting for the group you are coaching?

Most people have used a ladder style rep progression or regression in there classes maybe with one or 2 exercise, but what if you made it part of the regular routine as a way to measure progress?

 

This full week worth of sample workouts using Ladders is a break down of how you can kick up some of the workouts you have in place by using the progression and regression style as a warm up and as a finisher

 

DAY 1

THE WARM UP

FULL BODY LADDER

Pushups

Squats

Good Mornings

Jumping Jacks

 

Start with 10 reps of each move

Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each

 

THE WORKOUT

6 STATIONS: 1 DB or 1 KB

Rows on band  or DB

KB swing

KB lunges

Step ups on box or bench

Front raises DB

Jump rope

 

BREAK for 2 minutes

Repeat

35 seconds of  work/ 15 in between

 

BREAK for 2 minutes

Again heavier if possible — 45 work / 15 in between

 

THE CLOSER

 

FULL BODY LADDER

Pushups

Squats

Good Mornings

Jumping Jacks

Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each

 

 

DAY 2

THE WARM UP

LOWER BODY LADDER

Forward Reaches

Forward Lunges

Heel Raises

BodyWeight Renegade Rows

 

Start with 10 reps of each move

Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each

 

THE WORKOUT

6 STATIONS: 1 DB or 1 KB

Single arm row right

Single arm row left

Single arm single leg deadlift right

Single arm single deadlift left

Squat into upright row

Push ups

 

BREAK for 2 minutes

Repeat

35 seconds of  work/ 15 in between

 

BREAK for 2 minutes

Again heavier if possible — 45 work / 15 in between

 

THE CLOSER

 

LOWER BODY LADDER

Forward Reaches

Forward Lunges

Heel Raises

BodyWeight Renegade Rows

Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each

 

 

 

DAY 3

THE WARM UP

 

CORE LADDER

Reverse Crunches

Rockin Planks

Mountain Climbers

Plank Jacks

 

Start with 10 reps of each move

Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each

 

THE WORKOUT

6 STATIONS

Bicep curls DB

Side lateral raises DB

Squat jumps

Jump rope

KB swing

KB stiff leg deadlift

 

 

BREAK for 2 minutes

Repeat

35 seconds of  work/ 15 in between

 

BREAK for 2 minutes

Again heavier if possible — 45 work / 15 in between

 

THE CLOSER

 

CORE LADDER

Reverse Crunches

Rockin Planks

Mountain Climbers

Plank Jacks

Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each

 

 

 

DAY 4

THE WARM UP

CHOP LADDER

Diagonal Chops (using KB, DB or Bands) Right Knee to Left Shoulder

Diagonal Chops (using KB, DB or Bands) Left Knee to Right Shoulder

Sit Thru’s

 

Start with 10 reps of each move

Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each

 

THE WORKOUT

6 Stations

Upright row KB

Wide sumo squat KB

Shoulder press DB

Alternating rows DB

Push ups

Rocking  plank

35 seconds of  work / 30 seconds  in between moves

 

BREAK for 2 minutes

Repeat

35 seconds of  work/ 15 in between

 

BREAK for 2 minutes

Again heavier if possible — 45 work / 15 in between

 

THE CLOSER

 

CHOP LADDER

Diagonal Chops (using KB, DB or Bands) Right Knee to Left Shoulder

Diagonal Chops (using KB, DB or Bands) Left Knee to Right Shoulder

Sit Thru’s

Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each

 

 

 

DAY 5

THE WARM UP

BROKEN BURPEE LADDER

Push Ups

Squat Thrust

Squat Jumps

 

Start with 10 reps of each move

Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each

 

THE WORKOUT

6 Stations

Tricep kickback DB

Bench Dips or Diamond Push Ups

Sit up

Med Ball Slams

Single arm carry

Single arm carry

35 seconds of  work / 30 seconds  in between moves

 

BREAK for 2 minutes

Repeat

35 seconds of  work/ 15 in between

 

BREAK for 2 minutes

Again heavier if possible — 45 work / 15 in between

 

THE CLOSER

 

BROKEN BURPEE LADDER

Push Ups

Squat Thrust

Squat Jumps

Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each

——————————

Rafael Moret Bootcamp Instructor,Fit Ranx instructor and Owner South Florida Fitness Bootcamp

Author of The Bootcamp Periodization System 

 


More articles from Rafael Moret:

28 Day Summer Bootcamp Periodization Program

 

5 “Baseline” Boot Camp Workouts

Do You USE ‘PODS’ At Your Bootcamp? (Stations with a Twist)

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