All right, this workout is called Club Ladders. A ladder workout basically means every time we go through a round, we’re going to build up by one rep. So, we’re going to start on your right-hand side.

You’re going to go through five exercises, doing one rep of each of those exercises. Once you’ve done all five exercises, you’re going to go into the other hand, so I’ll just go into my left hand. I’m going to do one rep of each of those five clubbell exercises. Then I’m going to go to my right hand and do two reps, then my left hand, two reps of each of those five. Then back to the right, three reps, three reps, four reps, four reps, five reps, five reps.

So, it’s going to go for 15 minutes in total, and you’re going to try and get as high on the reps as you can in those 15 minutes. If you can’t get all the way to 15 minutes without stopping, without needing a rest, just take a break whenever you need to. If you feel like your form is starting to suffer, just have a rest. Take a 60-second breather, have some water, come back in, and then just complete the 15 minutes from now. Over time, as you get stronger, as you get more skilled, as your cardio increases, you’ll be able to increase your time under tension.

So, if you finish the workout in, say, nine minutes without having to have a rest, next time try and do 10 minutes, 11 minutes, 12 minutes, until you can build up that base until you get into 15 minutes. You might even find that 15 minutes is not enough for you. You can build up to 16, 17, 18 minutes and build up from there. Swings on the outside of the leg. So, because we’re going on the outside of the leg, we’ll have our feet quite close together. We’re going to cast that clubbell forward. Wait for the arms to pass the legs before you hinge. Then, from here, make sure you’ve got your head at 10 o’clock and about 4 o’clock, so a 45-degree angle. Big, powerful hip drive coming up, finishes shoulder height. So, you’re just going to do one rep, and then you’re going to go into a clean, torch press.

I’ll go through the rest as we’re going. All right, so the first one we’re going to do is one swing. Okay, I’m going to catch it into the clean position. We’re going to go one clean. So, with the clean, just in that order position, straight line between the wrist, shoulder down, 90-degree elbow, muzzle pointing towards the sky. We’re going to go straight into a torch press, straight overhead, thumb on the back of the hand, just to give you a little bit of support. Make sure that shoulder is down and packed down, so you’re pushing forward and up, not just up. Activate that leg to bring it back into the order position.

Then, from there, we’re going to go a little bit of a wider stance because now we’re going to go lateral. So, we’re going to do a mill to squat, reverse mill to squat. So, mill to squat, catch it in that squat position, cast it out, reverse mill. So, cast it out from here, and then we’re going to catch it in a squat facing this way. So, I’m going to put that together and show you what that exactly looks like. So, we’re going to go one swing, one clean, one torch press, step out wide, one mill, one reverse mill. Then, you would do one rep on the left side, two reps on the right, two reps on the left, build up over those 15 minutes.

All right, guys, that’s it for today’s workout. That one’s called Club Ladders. Hope you enjoyed, and click here if you want more 20-minute follow along clubbell workouts.