Name: Playbook - Tire Trained - Conditioning: Ladder Challenge
Uploaded: 2024-04-03T03:25:50.433Z
Duration: 45 min
Description: Conditioning: Ladder Challenge

Ladder #1 (descending):
1. Dumbbell Squats
2. Plyo Stepbacks

Ladder #2 (ascending):
1. Lat Pulldown
2. Conventional Deadlift

Ladder #3 (hybrid):
1. Decline Weighted Sit-Up
2. Ball Slam Bench Hop Over

Complete reps of each exercise in a descending ladder:

12-10-8-6-4-2

Rest as needed!

- Keep the dumbbells by your shoulders with palms facing in and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

12 MIN LADDER (descending)

- Grab the bar with your palms facing forward with a wide grip
**or use a specialized grip attachment as shown**
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

12 MIN LADDER (ascending)

- With head positioned at a decline 
- Hold weight at your chest and curl your body up
- Come down with a controlled movement

Weighted Decline Sit-Up

- Stand with a med ball in hand with one foot on a short bench and one foot off
- Slam the ball with enough force that it returns to your hands
- Hop over to the other side of the bench
- Repeat

Ball Slam Bench Hop Over

12 MIN LADDER (hybrid)

Conditioning: Ladder Challenge

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

Jessica

90-60-30

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FULL BODY: T3 Testing

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5/29 - The Murph

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Annette

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Conditioning Medley

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Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

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Conditioning: Ladder Challenge

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