Introductory ladder

The introductory ladder contains 15 steps, each of which specifies a number of repetitions of the same five exercises. The exercises in the introductory ladder are easier versions of those that appear in the corresponding positions of the lifetime ladder-they exercise the same muscles in the same ways and develop the basic strength you'll need as you progress to the lifetime ladder. To perform the exercises at a given rung, examine the entry for that rung in the table and proceed as it directs. For example, suppose you're on rung 10, which reads:

Sit Leg Push Rung Bend up lift up Steps Count 10 16 16 18 1"! 350 4 50"

Proceed as follows: Bend (introductory)

Stand upright with your legs apart, hands outstretched above your head. Bend forward, as far as you can, trying to touch your toes (it's OK if you can't reach your toes). Then straighten up and bend backward moderately. Repeat the specified number of times.

EXERPLAN.XLS

Introductory Ladder

Sit

Leg

Push

ng

Bend

up

lift

up

Steps

Count

1

2

3

4

2

105

1 30

2

3

4

5

3

140

1 65

3

4

6

6

3

170

2 20

4

6

7

8

4

200

2 50

5

7

9

9

5

225

30

6

8

10

10

6

255

3 30

7

10

11

12

7

280

3 55

8

12

13

14

8

305

45

9

14

15

16

9

325

4 25

10

16

16

18

11

350

4 50

11

18

18

20

12

370

4 70

12

20

20

22

13

390

5 15

13

23

21

25

15

405

5 30

14

25

23

27

16

425

5 50

15

28

25

30

18

440

5 65

Sit up (introductory)

Lie on your back on the floor, feet slightly apart, hands at your side. Lift your head and shoulders off the floor far enough so that you can see your heels. Smoothly lower your head and shoulders back to the floor. Repeat the specified number of times.

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