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OLD Strength Training Program

Push Pull Ladder with Runner 3

37m
51 comments

Equipment: bench or chair, table or barbell hip width, or suspension straps

Warm Up: Stork Stance with Kickouts

Let Me Up and Push Up Ladder (11:55)
Running Complex 3 (15:40)
Streamline RDL's
Back Lunge with Twist
T Arm Squat

Cool Down: Gate Swings with High Kick (29:20)

Up Next in Week 7

  • Full Body Ladders with Swimmer 3
    46:26
    Full Body Ladders with Swimmer 3

    Full Body Ladders with Swimmer 3

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

    Front Lying Isolated Floor Exercises
    Chin Up & Military Press (16:10)
    Pistol Squat (23:35)
    Swimming Complex 3 (31:35):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

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

  • Pistol Squat Ladder with Runner 1
    38:57
    Pistol Squat Ladder with Runner 1

    Pistol Squat Ladder with Runner 1

    Equipment: Chair or bench, light weight (optional)

    Warm Up: Cross Steps with Side Kicks

    Pistol Squat Ladder (12:00)
    Running Complex 1 (17:10)
    Dive Bombers
    Hitch Hikers
    Scorpion Kicks

    Cool Down: Straddle Steps with Table Tops (29:20)

51 Comments

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