Name: Playbook - Emily Samuel - W1/D4 LADDER WORKOUT 10-1
Uploaded: 2023-10-08T00:13:31.874Z
Duration: 45 min
Description: W1/D4 LADDER WORKOUT 10-1

Christine

Complete 10 rounds of all 7 exercises- decreasing by 1 rep each round!

Complete 10 reps of every exercise in the first round, followed by 9 reps of everything on the second round, followed by 8 reps of everything.. until you get to 0 reps🤪

10-1 rep scheme!

Take a big leap jump forward
Then jump in and out on the way back 3x returning to the starting position

1 jump forward 3 in & out back (banded)

Using 2 dumbbells, squat, then curl, then press above head

Squat + curl + press

Complete an RDL with dumbbells then a squat

DB RDL into squat

Single leg glute bridge with your back against the bench

Single leg glute thruster (off bench)

With your palms facing upwards- bend at your hips with a soft bend in the knees and drive your elbows to your hips / dumbbell to your belly

Dumbbell supine rows

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

LADDER WORKOUT 🪜

W1/D4 LADDER WORKOUT 10-1

Agustina

Wow!!! This is no joke thank you so much for putting this together

Enda

W1/D1 SUMMER SHRED 💦 DAY 1

Michelle

W1/D2 UPPER BODY / DAY 2

Haley

Who needs legs anyways 🤷🏼‍♀️🥵 I didn’t plan on using them anyways lol

W1/D4 LADDER WORKOUT 10-1

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