DAY 12
20-Minute 3-6-9-12-15 Legs + Glutes Ladder
Scale air squats by reducing depth or using a box target. Use a kickstand deadlift instead of a true single-leg deadlift for more stability. Deadlifts and glute bridges can be performed bodyweight or with a lighter load as needed.
The round
- 01
A squats
Start with a regular stance squad and as you clear your hips, the top you're gonna hop feet together, hop back into a squat, dance, and do another squat.
- 02
Alternating single-leg deadlifts
Preferably use a kickstand stance for balance and control; complete the prescribed ladder reps total while alternating sides.
- 03
Glute bridges
A pulse at the top— complete the prescribed ladder reps.
What AMRAP means
AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.
Scaling options
Keep the full foot planted on squats and knees tracking over the toes. On deadlifts, hinge from the hips with a neutral spine and keep the movement controlled. On glute bridges, brace the core and finish by squeezing the glutes rather than overextending the low back.
The idea
Ascending 3-6-9-12-15 ladder using three lower-body movements.