Monday, February 12, 2018

Monday Workout: Ladder without climbing


This week we are working with the speed ladder.  The ladder works speed/agility/quickness, which helps us deal with the uncertainties of everyday life, like jumping out of the way of speeding cars, evading rogue Frisbees, or catching the dog who thinks it is hilarious to change directions at the last second.  It’s also fun.  If you don’t have access to a speed ladder, don’t worry; use a hallway or a section of floor and pretend!  The point is to work in all three planes of movement:  sagittal (front and back), frontal (side to side), and transverse (twisting).  If that still doesn’t appeal to you, feel free to substitute a minute of your favorite cardio exercise.  I will note that it takes about a minute for most people to do ten burpees; doesn’t the speed ladder sound better now?  As always, use your good judgment and work with your body.  Three rounds.


ladder in in out out
1 min
deadlift
20
reverse fly
10


ladder side in in out out
1 min
squats
20
pushups
10


carioca
1 min
bench press
20
pretty princesses
10

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