Loading Events

« All Events

  • This event has passed.

Old 4th Ward

Unilateral Strength

Thursday, March 14

Unilateral Strength


Partner Strength ladder 6-5-4-3-2

Complete the prescribed reps on ONE side before switching with with partner. Then repeat on the other side before decreasing reps. Ex. P1 does 6 reps on L, P2 does 6 reps on L, P1 does 6 reps on R, P2 does 6 reps on R, repeat in the same fashion working down the ladder in reps. After the full ladder of KB strength exercise has been performed on each side, complete 20 reps of secondary movement and choose a shake up before moving on to next exercise ladder with partner.


1 KB Front Squat Ladder → 20 Air Squats → Shake up

1 KB Floor Press Ladder → 20 Pushups

1 KB Staggered Stance DL Ladder → 20 KB Swings

1 KB Push Press Ladder → 20 KB Situp and Press

1 KB Bent Over Row Ladder → 20 JG Power Rows (quick up creating slack in strap, slow down)


Shake up after every completed ladder: 250 meter row / 15 cal Bike / Parking Lot Lap



Thursday, March 14
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2019 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in