Sweaty Chalk Ladders

Q: Flyer

PAX: Soul Surfer, Cutthroat, Mustang Say, Purkey Princess, Worker Bee, Chaquita, Beats, Hokie, Fly Girl, Sweetheart, Thunderbird, Keys and welcome: Flip Turn, 007, Snow Bunny!

When: Thursday, June 25, 2020

Where: The Cove (Creative Kids)

16 PAX including 3 FNGs today for a sweat chalk ladder agility workout!

I first did this workout on zoom during quarantine and is definitely fun if you want to make a driveawy/sidewalk chalk or painters tape garage ladder at home!

warm up:

1 min each:

• butt kickers

• high knees

• side lunges

• fast feet

• open/close gate (soccer knees)

• 1 min plank to warmup core

The Thang:

View a demo of these drills here.

Do each agility drill down your ladder and repeat that one drill twice. Start with the other foot/side. Then move onto next drill: 

1. Single Foot In Each Square

2. Two Feet In Each Square

3. Lateral Stepping (Two feet in each square)

4. Jumping Jack Feet (Two feet jump together in a square, then jump out while moving down the ladder)

5. In In Out Out

6. Lateral Carioca (Grapevine as you move across the ladder; do each side and lead with right then left)

7. Cross-Overs (One foot crosses front and steps in square; two feet step to the side and then keep repeating, keeping one foot in the square, two feet on the side)

8. Icky Shuffle (Two feet step in a square; one foot to the outside e.g. RL out, LR out)

9. Single Foot Hops (Do right, then left)

10. Side Shuffle (Inside foot moves in and out of each box while the outside foot is keeping pace with an alternate step, stay on same side down ladder, switch sides for round 2)

11. Walking Push-ups (hands in each square as you move laterally down the ladder… CDD mod if needed)

1 min plank or squat rest in between.

we treated this 3 times! Then split into 3 groups for auicides, LBCs and overhead claps.

we ended with a seated breathing/ body scan meditation.

Sweat was poured by all! Great job ladies

Xo,

Flyer