Name: Playbook - Tire Trained - Ladder + AMRAP Conditioning
Uploaded: 2024-04-03T03:25:50.507Z
Duration: 30 min
Description: Ladder + AMRAP Conditioning

Welcome to Ladder + AMRAP Conditioning! 

You will complete two parts: 

PART #1: 5 Minute Ladder
- Complete 3 blocks of the 5 minute ladder.
PART #2: 1 Minute AMRAP
- Complete 3 couplets of the 1 minute AMRAP
- Complete each exercise within the couplet for back to back minutes.
- Rest for 1 minute between couplets.

Execute EACH part as follows:

PART #1:
4 Exercises
Ladder Reps (2 of each, 4 of each, etc. increasing by 2 reps each time you move through the exercises)

<REST 1 MINUTE>

Part #2:
2 Exercises (couplet)
1 minute AMRAP
(As Many ROUNDS As Possible within each 1 minute timeframe)

Rest as needed between stations.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

MOBILITY WARMUP

Complete reps of each exercise in a ascending ladder:

2-4-6-8-10-12…

Rest as needed!

Additional Instructions:
1. Hanging Knee Raises = Lock lats in place. Complete one leg at a time if you need to modify.
2. Dumbbell Thruster = 8 lb. Dumbbells
3. Jump Squats = Modify with bodyweight squats if needed 
4. Weighted Sit-Ups = 8 lb. Dumbbells

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Holding a dumbbell in each hand at your shoulders, palms facing in, lower into the bottom of a squat
- Drive through the feet and hips to return to a stand
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

- Push your hips as you come down
- Reach parallel and explode up into a jump
- Land back into a squat and repeat

Jump Squats

- Holding the weight with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

5 MIN LADDER (ascending)

Complete reps of each exercise in a ascending ladder:

2-4-6-8-10-12…

Rest as needed!

Additional Instructions:
1. Reverse Lunges = Knee needs to drop below the bench. If you cannot, do these from the ground.
2. Bicep Curls = 8 lb. Dumbbells
3. Mountain Climbers = Left + Right = 1 Rep
4. Push-Ups = Complete at your level (from toes, bottom up, or from knees)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

Complete reps of each exercise in a ascending ladder:

2-4-6-8-10-12…

Rest as needed!

Additional Instructions:
1. Box Jumps = 14”
2. Plank Jacks = Hands on bench
3. Front Raises = 5 lb. Dumbbells - raise to eye level
4. Squat Jabs = No weight

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

- Complete a squat
- Jab (punch) as you come up from the squat
- Repeat on the other side

Squat Jab

AMRAP = As Many Rounds As Possible

Rest as needed.

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbows

- Start in a high plank position with a dummbell in each hand
- Complete a push-up
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell Woman Makers

1 MIN AMRAP

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your feet and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High Plank Shoulder Taps

Touchdowns

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

Forward Fold

Cross Body Shoulder Stretch

COOL DOWN

Check this item off of your list when it is complete!

T3 Workout

Drink 1 Gallon of Water

30-Minute Walk

Check this item off of your list when it is complete! 

REMEMBER! It says ‘Macros Tracked’, not ‘Macros Perfected’. Practice with tracking macros is the only way to get better at it! Allow yourself space and grace to learn by doing, making mistakes, and gaining momentum over time.

Macros Tracked

10 Minutes Read or Journal

T3 Checklist

Ladder + AMRAP Conditioning

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

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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

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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

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