Workout 365 - F24258 - Ladder 3 x 30'' +10'' + Challenge
The training we present below is part of a set of 365 daily workouts from the Training 365 program.
Training 365
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F24258 - Ladder 3 x 30'' +10'' + Challenge
A - HEATING
Joint mobilization
1 Wrists Warm-Up - 60 seconds: Circular movement or flexion/extension to prepare the wrists.
2 Side T Hip Opener - 30 seconds: Lateral movements to open the hip, preparing it for rotations and changes of direction.
3 Isometric Squat Hold (Bottom of Squat Hold) - 30 seconds: Hold the deep squat position to mobilize the hips and ankles.
4 Warrior Squats - 10x: Squats with wide steps, increasing flexibility and muscle activation.
5 Russian Baby Makers - 5 x: Dynamic posterior chain stretching movements, focusing on the hamstrings and hips.
B - CONDITIONING
Description: 21 ladder exercises. Each ladder exercise is performed 3 x 36 seconds with a 10 second rest. After finishing the 3 sets of each exercise there should be a 15 second rest.
1 Jump squats
2 Full push-ups + mountain climber
3 Spring Abdominals
4 Lumbar
5 Jumping jacks + shoulder press
6 Alternating back lunges + biceps
7 Alternating Dumbbell Thruster
8 Alternating v-up crunches + dumbbell triceps press
9 Dumbbell Swings
10 Half burpee
11 Jump forward + squats + 2 jumps back
12 Alternating Back Lunge + Shoulder Press
13 Oblique crunches
14 Ground to overhead (lift dumbbells from the floor to above your head)
15 Half burpee + horizontal jumping jacks
16 Upper Abdominals with Weights
17 Lower back row
18 Isometric squat + worm + plank
C - CHALLENGE
AMRAP 8 min
10x Devil press (Burpee + GTO)
10x Abdominal v up (two legs)
10x Superman
SCORE: TIME
D - RETURN TO CALM (STRETCHES)
Stretch each muscle for 15 seconds
1 Hamstrings | 2 Calves | 3 Quadriceps | 4 Lumbars | 5 Shoulders | 6 Triceps
Transform your life with Training 365 and achieve your goals!
Transform your training routine with Training 365!
Access to 365 annual workouts , providing you with a varied daily plan that you can carry out at home, outdoors or at the gym . With a new workout every day, you'll stay motivated, active and ready to achieve your fitness goals, whether you're just starting out or improving your performance.
What it includes:
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