Name: Playbook - Coach Myers - Pull Up and Med Ball Ladder
Uploaded: 2024-02-18T22:00:08.151Z
Duration: 20 min
Description: Pull Up and Med Ball Ladder

Optional Practice Room Finisher
Rope Climb - 1 or 10 pull ups
Med Ball Slams - 10
Med Ball Squats - 10
x 10 rounds no rest
*each round decrease reps by -1
Except rope climb stays at 1

Optional Practice Room Finisher
Rope Climb 1 or 10*pull ups
Med Ball Slams - 10*
Med Ball Squats - 10*
x 5 rounds no rest
*each round decrease reps by -2
Rope climb stays 1 rep each set

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

- Hold a medicine ball at chest height
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the ball with arms crossed

Front Squat - Med Ball

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Great work out
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Pull Up and Med Ball Ladder

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