This week we have a Slam Ball or Medicine Ball Ladder workout. This workout has 3 movements, the first 2 will be done in a descending ladder while the third remains a constant 10 reps. You will start at 14 reps for the first two exercises and every round subtract 2 reps, working down to zero reps.
Exercises A & B: Perform 14 reps each subtract 2 reps each round
Exercise C: Perform 10 reps every round
A: Burpee Med Ball Slams
B: Med Ball Cleans Over Shoulder
C: Med Ball Goblet Squats
How to Perform this Slam Ball Ladder
If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Pick your Medicine (Slam) Balls, you may want to have a couple different weights handy for the different movements.
There is no prescribed time element to this workout, but you can add one if you want to challenge yourself a little more. I would recommend just seeing how quickly you can complete this workout, then possibly repeat it later in the week to see if you can beat that time.
This workout is done in a descending ladder style. You will begin exercises A & B at 14 reps each. Exercise C will be 10 reps. After each round through subtract 2 reps from A & B only, exercise C remains constant.
Note: for a longer workout, start with a higher number of reps but still work down to zero.
Beginning with the Burpee ball slams. Place the medicine ball on the floor in front of you. Perform a burpee, squat down, kick your feet back, bring your feet back to your chest. As you stand up grab the med ball, extended to full height with the med ball overhead, then slam it back to the floor going right into the next burpee. Repeat for the required reps.
Following the burpee ball slams, you will go right into med ball cleans over the shoulder. Starting with the ball on the floor in front of you. Squat down and grab the ball, explode back to the upright position. Clean the med ball up and over your shoulder. Turn around and repeat for the required reps. Note: alternate which shoulder you are cleaning the ball over.
Finish the round with the med ball goblet squats. Clean the med ball from the floor to goblet hold in front of your chest. Perform 10 Squats keeping the med ball at chest level. Once complete, subtract 2 reps from the first two exercises and continue until you reach 0 reps.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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