Name: Playbook - Heather Black - Ladder Workout
Uploaded: 2021-01-18T11:46:09.685Z
Duration: 20 min
Description: Ladder Workout

My core is on fire and I am pouring sweat.

Ashley 

Laura

Anita  Owen

Mozoun

Definitely too advanced for a starter bod like me. But a solid workout. I will be back

Crys

Level 1 

1 round
100 flutter kicks
50 love taps
25 knee tucks

2 rounds
60 flutter kicks
30 love taps
15 knee tucks

3 rounds
40 flutter kicks
20 love taps
10 knee tucks

20 minute time cap

Level 2

1 round
60 flutter kicks
30 love taps
15 knee tucks

2 rounds
40 flutter kicks
20 love taps
10 knee tucks

3 rounds
20 flutter kicks
10 love taps
5 knee tucks

20 minute time cap

1 round
100 flutter kicks
50 love taps
25 knee tucks

2 rounds
60 flutter kicks
30 love taps
15 knee tucks

3 rounds
40 flutter kicks
20 love taps
10 knee tucks

20 minute time cap

Start by lying on the ground with your legs extended, toes pointed, and arms resting by your side. 

Tuck your pelvis and activate your core muscles to keep your spine glued to the ground. DO NOT put your hands under your butt. That defeats the purpose of the exercise. 

Lift your legs about six inches off the ground and make small kicks up and down like you’re swimming. Keep your toes pointed. 

The closer your legs are to the ground, the harder the exercise becomes. Scale accordingly. 

(Typically, right + left = 1 rep.)

Flutter Kicks

Find a small obstacle you can use for this exercise (dumbbell, ball, kettlebell, etc.) 

Start seated on the ground, legs extended.

Lean back slightly with your hands on the ground beside you.

With toes pointed, lift your legs over the obstacle and gently tap the ground with your feet.

Lift your legs back over the obstacle to the starting position.

Repeat for the prescribed amount of reps.

(Typically, right + left = one rep.)

Love Taps

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

Knee Tucks

Level 1

1 round
60 flutter kicks
30 love taps
15 knee tucks

2 rounds
40 flutter kicks
20 love taps
10 knee tucks

3 rounds
20 flutter kicks
10 love taps
5 knee tucks

20 minute time cap

Level 2

Ladder Workout

Max Reps Workout

I have been doing these workouts everyday for a while now. I can already see huge results.

Tash

Tony

400 Reps Workout

Great. I’m pretty out of shape. Level 2 was hard but I got better as I went along.

Laurel

Twist & Kick Workout

Darla Homer

AMRAP Workout

Pouring sweat over here! What a great core workout.

I’m understanding the flow of the timer and everything better now. The UI seems more intuitive now. 👍🏼

Victor

3 Minute Round Workout

Sabina

Did this for 20 minutes straight with no breaks because using a timer is hard sometimes! 🤓 Got 5 rounds.

Ladder Workout

Community

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