Build Strength with this Deep-Squat, Rocking-Pushup Ladder Workout
I am excited to share with you a movement challenge I created: the deep-squat, rocking-pushup ladder workout. This movement sequence is a short, full-body workout that will strengthen your entire body by combining two movements: the deep squat and the rocking pushup. When combined, these moves will challenge and test your strength, conditioning and grit.
Add this squat/pushup combo to your warmup, workout/WOD, or post-workout finisher.
Here’s how to perform this movement combo
- Squat and pushup: Perform one deep squat, then one rocking pushup.
- Keep squatting and pushup(ping): Next, do two deep squats, two rocking pushups, three deep squats, three rocking pushups, and continue this ladder all the way until you reach ten deep squats and ten rocking pushups.
- Not tired? Keep going by reversing the ladder: If you are feeling feisty and want to push yourself more, reverse the ladder. After you complete the first ladder (starting from one squat and one pushup all the way to ten squats and ten pushups), complete ten deep squats, ten rocking pushups, nine deep squats, nine rocking pushups, all the way down the ladder until you hit zero squats and zero pushups.
Note: Be sure to get your butt low to the ground during the squats and keep your elbows tucked close to your body during the pushups!
Video of the deep-squat, rocking-pushup ladder workout
Above is a video of me performing the deep-squat, rocking-pushup ladder. This was my second time through the ladder (I made the mistake of not recording the first round so I repeated it)…. aaaannnd it was at the end of my workout – so you can see some struggle with my pushup form as my upper body became fatigued 😬. I found it to be a great finisher this day and was surprised how tired it made me feel. This is definitely a movement combo that I will revisit.
Get to it!
It’s time to move! Try the deep-squat, rocking-pushup ladder workout and let me know what you think in the comments below this post!
If you have found this movement combo to be useful, I’d be grateful if you shared this post by emailing it to a friend or sharing it on social media. Thank you!
When she is not helping others to slay fat, build muscle, and live amazing lives, Jennifer can be found exploring the outdoors with her dogs, cooking, traveling and playing/coaching lacrosse. She also enjoys reading and writing about food culture, history and the science of human movement.