Name: Playbook - Kaysi Marshall - Ladder Triple Sets
Uploaded: 2024-01-07T19:56:03.478Z
Duration: 60 min
Description: Ladder Triple Sets

Oh man. Feeling this workout the next day.

Joanna

Christy

Part 1: 5 sets
10x Heels Elevated Barbell Back Squat
10-20-30-20-10
DB Wrestlers Squat
Sumo Squat Jump

Part 2: 5 sets
10x Barbell Romanian Deadlift
10-20-30-20-10
DB Box Step Off Alternating
Dead Stop Split Jump

Part 3: 5 sets
10x Barbell Hip Thrust
10-20-30-20-10
DB Lateral Lunge Alternating
Calf Raise

- Begin with bar positioned on your upper back and your heels elevated
- I'm using two dumbbells to elevate my heels
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels Elevated Barbell Back Squat

- Start on your knees holding a dumbbell in each hand
- Step one foot in front and stand up, bring your back foot up to stand
- Reverse the movement to go back down
- Switch legs halfway through each set

DB Wrestlers Squat

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and jump up
- Land softly, bending your knees and repeat

Sumo Squat Jump

Part 1

-Start standing with your feet hip width apart and hold the barbell with your hands slightly outside your hips
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- I'm standing on a bench to increase my range of motion, this is optional

Barbell Romanian Deadlift

- Stand on top of a box with dumbbells in your hands
- Step one leg down to the floor
- Use the foot on the box to stand back up
- Keep your whole foot on the box and switch legs at the top
- Alternate legs each rep

DB Box Step Off Alternating

- Start in a lunge stance with your back knee on the floor
- Jump up and switch legs in the air
- Land and lower your opposite knee to the floor, pausing at the bottom for one count
- Completely stop and pause at the bottom each rep

Dead Stop Split Jump

Part 2

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB Lateral Lunge Alternating

- Push through the balls of your feet
- Engage your calves as you go up
- To increase range of motion, stand on an elevated step or plate, let your heels sink to the floor and drive up from there

Ladder Triple Sets

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