Cardio Core Ladder Exercise

Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

1. Double Alternating Knee Drives (0:30-0:45)

• Begin by standing with your chest upright, core braced, and arms extended overhead.
• Shift your weight to your right foot as you use your core to drive your left knee up and bring your hands down to meet your knee at hip level.
• Extend your arms over head and briefly tap your right foot to the mat and repeat the knee drive.
• Switch sides and continue alternating double knee drives on each side.
• MOD: Make this high impact by hopping on your supportive leg with each knee drive, being mindful of landing as lightly as possible.

2. Hollow hold (0:30-0:45)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
• Hold for allotted time, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
• MOD options: Bend your knees and keep them lightly touching mat, or keep them hovered away from the mat.
• Extend your arms alongside your body to reach towards your legs or place your hands behind your head for support, being mindful not to pull on your neck.

3. 4 mountain climbers/4 superwomans (4 rounds)

• Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Alternate running your knees in towards your chest, twice on each side.
• Next, from the tall plank position, bend your arms and lower yourself to lie on your stomach on the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line as you lower.
• Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• Lower yourself back towards the mat with control and repeat the lift and reach for a total of 4 superwomans.
• Plant your hands beneath your shoulders and tuck your toes, bracing your core and maintaining a flat back as you push yourself back up to a tall plank position.
• Repeat sequence for 4 rounds.
• MOD: Drop your knees to the mat to lower yourself down and to push yourself back up to a plank.
• Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.

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4. Single leg V-ups (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears and extend your left leg out long to hover over the mat, keeping your right foot planted.
• Use your core to lift your torso and right leg simultaneously, ending in V-sit position with your arms reaching towards the lifted foot.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for allotted reps and switch sides.
• MOD: Bend the extended leg and tap the toes to the mat instead of keeping it extended and hovered.

5. Ankle taps (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted reps.

6. Cross cross jump squat (0:30-0:45)

• Begin standing with hands behind your head, elbows wide, braced core, and chest upright.
• Without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow. Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
• Plant your left foot and repeat cross crunch with your left elbow and right leg.
• Return to starting position, planting both feet hip width distance.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
• Repeat this sequence for the allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.