Ladders with Sport Complexes

Ladders with Sport Complexes

3 Seasons

These routines are designed to increase muscular hypertrophy, strength, and endurance without wasted time. These were a favorite of mine in the military, and they are regularly integrated into the Daily Workouts.

Watch the tutorials before each workout to find the right exercise variations for you. The Ladder 1 and 2 workouts are intermediate. Ladder 3 workouts are advanced. Warm up and cool down is included in each video.

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Ladders with Sport Complexes
  • Tutorials- Push Ups, Let Me Ups, BSS, Swim Complex 2

    Episode 1

    Side Lying Isolated Floor Exercises
    Push Up and Let Me Up
    Bulgarian Split Squat Ladder
    Swimming Complex 2:
    - Prone S Reach
    - Scorpion Kick
    - Dumbbell Pullover

  • Push Up/Let Me Up and BSS Ladders with Swim Complex 2

    Episode 2

    Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)

    Side Lying Isolated Floor Exercises
    Push Up and Let Me Up Ladder (starts 08:55)
    Bulgarian Split Squat Ladder (13:42)
    Swimming Complex 2 (21:03):
    - Prone S Reach
    - Scorpion Kick
    - Dumbbell Pullover

    If it'...

  • Tutorials- Chin Ups, Military Presses, Pistol Squats, Swim Complex 3

    Episode 3

    Front Lying Isolated Floor Exercises
    Chin Up & Military Press
    Pistol Squat
    Swimming Complex 3:
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

  • Chin Up/Military Press and Pistol Ladders with Swim Complex 3

    Episode 4

    Equipment: chin up bar, chair (optional), dumbbell and bench (optional)

    Front Lying Isolated Floor Exercises
    Chin Up & Military Press (11:13)
    Pistol Squat (16:29)
    Swimming Complex 3 (21:03):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

    If it's your first time doing this workout, st...

  • Tutorials- All Ladder Exercises and Swim Complex 1

    Episode 5

    Back Lying Isolated Floor Exercises
    Chin Up & Military Press
    Pistol Squat
    Push Up & Let Me Up
    Bulgarian Split Squat
    Swimming Complex 1:
    - Rehab Pullovers
    - Snow Angels
    - Pelvic Tilts

  • All Ladders with Swim Complex 1

    Episode 6

    Equipment: chin up bar, chair, sturdy desk or suspension straps

    Back Lying Isolated Floor Exercises

    Chin Up & Military Press (start 11:22)
    Pistol Squat (16:38)
    Push Up & Let Me Up (21:05)
    Bulgarian Split Squat (25:52)

    Swimming Complex 1 (33:10)
    Rehab Pullovers
    Snow Angels
    Pelvic Ti...