Name: Playbook - Miranda Criner - W3/D2 Triset Ladder
Uploaded: 2022-06-13T20:43:44.207Z
Duration: 45 min
Description: W3/D2 Triset Ladder

Grab those bands and prepare for a major upper body burn Triset ladder.

We Will work three exercises per block for reps with minimum rest. Reps will start high and ladder down to lower reps each round! 

Work through three rounds of each Triset ladder. Remember to breath and stay in control of those movements!

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

 and cool down 5 minutes!

- hold the band in one hand at the hip on the side of the working arm
- hold band in the hand of the working arm
- Raise the hand holding the band with a slight bend at the elbow
- Raise until you reach shoulder height and slowly bring back down

Banded Single arm lateral raise

- Place the band in each hand, maintain tension through the band
- Pull the band up and back forming a Y
- Engage your back as you pull
- Slowly lower your arms back down releasing tension from the band

Banded Y Raise

- Stand with a band under your feet and grasped in both hands
- Rise your hands, while pulsing the band, to the front activating your delts
- Lower your hands

Banded front raise pulses

Triset 1

Triset ladder focusing on the back muscles!

Banded Lat Pull Down

- Hinging forward at the hips holding a band in your hands or around forearms 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Bent over Banded pull aparts

- While lying flat on a mat
- Pull the arms apart adding tension in the band as you lower your hands back behind your head
- Focus on engaging your lats as you pull yours hands forward and up

Banded pullover

Triset 2

W3/D2 Triset Ladder

Loved it! So easy to do with my kiddos running around. 😊

W3/D2 Triset Ladder

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