Name: Playbook - Miranda Criner - Bodyweight Ladder
Uploaded: 2022-04-21T21:49:32.582Z
Duration: 45 min
Description: Bodyweight Ladder

Legit full body workout that can be done anywhere

Jera Donner

Welcome to a sweaty ladder using only your bodyweight!!

Work your first round of these six exercises working 15 reps. You’ll rest only :30 seconds between each exercise. Once you’ve completed round 1 rest for :90 and get ready for round 2. Round two work the same pay the run above only change out your reps to 10 of everything! Round three will follow the same trend only you work 5 reps!
 
Remember to warm up and cool down for 8-10 minutes for each!

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Raise one leg off the ground and place heel on opposite knee
- Push through your heel that’s on the ground to raise your hips
- Engage your glutes as you lift
- Lower back to starting position and switch sides

Figure 4 glute bridge

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- work 4 reps slow and then 4 reps fast
- Focus on engaging your core

Bicycle crunches (4 slow, 4 fast)

- Start in high plank
- push the hips and glutes back to heels, bending the knees
- push yourself back forward to high plank
- bending at the elbows bring yourself toward the floor in a push-up and drive through the palms back to high plank
- repeat for reps or time

Beast to Push-up

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up
- with leg extended kick right leg in front of you and bring back down to starting
- sit back into another narrow squat 
- drive through heels back up and kick right foot behind you
- repeat sequence on other leg

Narrow squat to Front Kick and Back Kick

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Bodyweight Ladder

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