Workout Routine

First day: lower body strength

by sga251

Exercises as followed in one of the Ladder app’s routine from Kelly Matthews.

Workouts

Warmup

World’ greatest stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
100 sec

World’ greatest stretch

2 sets

RKC plank

Set
Intensity
Weight
Reps
Rest time
1
10 sec

RKC plank

1 sets

Squat to stand

Set
Intensity
Weight
Reps
Rest time
1
10 sec

Squat to stand

1 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
10 sec

goblet squat

1 sets

Goblet march

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
60 sec

Goblet march

1 sets

CNS prep

Box jumps

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec

Box jumps

3 sets

Lifting

safety bar squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
30 sec
2
70% 1RM
4
30 sec
3
70% 1RM
4
30 sec
4
70% 1RM
4
30 sec
5
70% 1RM
4
30 sec
6
70% 1RM
4
30 sec
7
70% 1RM
4
30 sec
8
70% 1RM
4
30 sec
9
70% 1RM
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

safety bar squat

9 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
0 sec
2
70% 1RM
6
60 sec
3
70% 1RM
6
0 sec
4
70% 1RM
6
60 sec
5
70% 1RM
6
0 sec
6
70% 1RM
6
60 sec
7
70% 1RM
6
0 sec
8
70% 1RM
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

reverse lunge

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
30 sec
2
80% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

2 sets

Foot elevated single leg hip bridge

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
30 sec
3
0 sec
4
120 sec

Foot elevated single leg hip bridge

4 sets

Copenhagen plank

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
30 sec
3
0 sec
4
120 sec

Copenhagen plank

4 sets

Cooldown

Child’s pose to thread the needle

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Child’s pose to thread the needle

2 sets

Child’s pose to upward dog

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Child’s pose to upward dog

1 sets

Pidgeon stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Pidgeon stretch

2 sets