Workout Routine

Free

First day: lower body strength

by sga251

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

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Warmup

World’ greatest stretch

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
100 sec

World’ greatest stretch

2×30 s

RKC plank

Set
Time
Rest time
1
30 sec
10 sec

RKC plank

1×30 s

Squat to stand

Set
Time
Rest time
1
30 sec
10 sec

Squat to stand

1×30 s

goblet squat

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

goblet squat

1×10

Goblet march

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

Goblet march

1×5+

CNS prep

Box jumps

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

Box jumps

3×5

Lifting

safety bar squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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
105 lbs
6
0 sec
2
70% 1RM
105 lbs
6
60 sec
3
70% 1RM
105 lbs
6
0 sec
4
70% 1RM
105 lbs
6
60 sec
5
70% 1RM
105 lbs
6
0 sec
6
70% 1RM
105 lbs
6
60 sec
7
70% 1RM
105 lbs
6
0 sec
8
70% 1RM
105 lbs
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

reverse lunge

8×6

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

romanian deadlift

2×12

Foot elevated single leg hip bridge

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
30 sec
3
60 sec
0 sec
4
60 sec
120 sec

Foot elevated single leg hip bridge

4×60 s

Copenhagen plank

Set
Time
Rest time
1
25 sec
0 sec
2
25 sec
30 sec
3
25 sec
0 sec
4
25 sec
120 sec

Copenhagen plank

4×25 s

Cooldown

Child’s pose to thread the needle

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Child’s pose to thread the needle

2×30 s

Child’s pose to upward dog

Set
Time
Rest time
1
30 sec
0 sec

Child’s pose to upward dog

1×30 s

Pidgeon stretch

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Pidgeon stretch

2×30 s