Name: Playbook - Penny Barnshaw - Leg Day Ladder
Uploaded: 2023-11-05T07:21:48.206Z
Duration: 45 min
Description: Leg Day Ladder

Complete the ladder of movements prescribed

20-16-12-8-4

Plate O’Head Reverse Lunge
BB lateral Lunge & Shift
Prisoner Jump Squat

*Finish each round of the ladder with a 45 second wall sit.

Have little to no rest between rounds.

Round 1
20 Plate O’Head Reverse Lunge
20 BB Lateral Lunge & Shift
20 Prisoner Jump Squats
45 sec Wall Sit 

Round 2
16 Plate O’Head Reverse Lunge
16 BB Lateral Lunge & Shift
16 Prisoner Jump Squats
45 sec Wall Sit 

Round 3
12 Plate O’Head Reverse Lunge
12 BB Lateral Lunge & Shift
12 Prisoner Jump Squats
45 sec Wall Sit 

Round 4
8 Plate O’Head Reverse Lunge
8 BB Lateral Lunge & Shift
8 Prisoner Jump Squats
45 sec Wall Sit 

Round 5
4 Plate O’Head Reverse Lunge
4 BB Lateral Lunge & Shift
4 Prisoner Jump Squats
45 sec Wall Sit

Complete the following ladder of movements prescribed, finishing each round of the ladder with a 45 second wall sit.

Have little to no rest between rounds.

Round 1
20 Plate O’Head Reverse Lunge
20 BB Lateral Lunge & Shift
20 Prisoner Jump Squats
45 sec Wall Sit 

Round 2
16 Plate O’Head Reverse Lunge
16 BB Lateral Lunge & Shift
16 Prisoner Jump Squats
45 sec Wall Sit 

Round 3
12 Plate O’Head Reverse Lunge
12 BB Lateral Lunge & Shift
12 Prisoner Jump Squats
45 sec Wall Sit 

Round 4
8 Plate O’Head Reverse Lunge
8 BB Lateral Lunge & Shift
8 Prisoner Jump Squats
45 sec Wall Sit 

Round 5
4 Plate O’Head Reverse Lunge
4 BB Lateral Lunge & Shift
4 Prisoner Jump Squats
45 sec Wall Sit

Plate Overhead Reverse Lunge

Barbell Lateral Shift Lunge

- With hands at your head perform jump squats

Prisoner jump squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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