Name: Playbook - Kaysi Marshall - Ascending Ladder - Deadlifts + Bike
Uploaded: 2024-01-07T19:56:03.858Z
Duration: 30 min
Description: Ascending Ladder - Deadlifts + Bike

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

10x Deadlift (185/135)
10x Jump Lunge
10x Plank Up/Down
10 Calories Air Bike

20x Deadlift (155/105)
20x Jump Lunge
20x Plank Up/Down
20 Calories Air Bike

30x Deadlift (115/75)
30x Jump Lunge
30x Plank Up/Down
30 Calories Air Bike

40x Deadlift (105/45)
40x Jump Lunge
40x Plank Up/Down
40 Calories Air Bike

- Place the bar just in front of your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift (185/135)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunge

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement
- Maintain square hips and shoulders throughout movement

Plank Up/Down

- Set the Air Bike bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Air Bike

Round 1

Deadlift (155/105)

Round 2

Deadlift (115/75)

Round 3

Deadlift (105/45)

Round 4

Ascending Ladder - Deadlifts + Bike

Lisa

DB + Cardio

Maryna_J

Rowing + Core

Aimee

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

Molly

ANDREA Keefer

Squat + Row Countdown

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Erin

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

Trupti

30 Minute AMRAP - DB

Claudia Howell

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

If you had a rough week and just need a quick win, this is it.

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Weight Plate Metcon

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Jenna

45 minute - DB AMRAP

Great way to start the day! Got challenging at the end 🥵

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

Rowing + DB - 30 Minute AMRAP

Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

Ascending Ladder - Deadlifts + Bike

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