Name: Playbook - Avril Mathie - Ladder workout 2
Uploaded: 2021-12-23T02:46:13.590Z
Duration: 45 min
Description: Ladder workout 2

5 mins jump rope (warm up)

Ladder Drills 3 min rounds, 1 min rest
 - lateral in and out 2 feet together (alternate direction)
 - lateral w jab (both directions)
 - 2 forward, 1 back, single leg (alternate leg)
 - forward and backward laterally with jab (both directions)
 - combos L R or L R H step/roll laterally (mix up direction)
 - high knees forward and laterally (alternate lead legs)


10-20 mins jump rope

- Skip over rope as it passes under alternating legs

Jump rope (warm up)

- Place a ladder on the ground 
- Hop in and out of the ladder as you move laterally down the ladder hitting every box

Ladder lateral in and out 2 feet (alternate direction)

- Place a ladder on the ground
- Place one foot in the ladder 
- Move laterally down the ladder hitting every box as you jab

Ladder jabbing laterally (both directions)

- Place a ladder on the ground 
- On one leg hop two steps forward 
- Hop back on step 
- Continue to the end of the ladder

Ladder 2 fwd, 1 back, single leg (alternate leg)

- Place a ladder on the ground and stand on the side at the end
- While jabbing work forward onto and across the ladder and back 
- Each across and back move down the ladder to the left

Ladder footwork jabbing fwd and back moving left

- Place a ladder on the ground and stand on the side at the end
- While jabbing work forward onto and across the ladder and back 
- Each across and back move down the ladder to the right

Ladder footwork jabbing fwd and back moving right

- Place a ladder on the ground 
- Set into the ladder and out in a combo step and roll 
- Focus on foot work

Ladder combo step and roll footwork (mix up directions)

- Place a ladder on the ground moving forward hitting every box with both feet in a high knee motion

Ladder high knees (alternate lead legs)

Ladder drills

Ladder workout 2

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