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PART 1: PULL DROPLADDER 1:28

• Pick a challenging and a less challenging push calisthenics exercise.
• Start with the challenging one first and scale your reps up (one or two at a time) just as you would in a typical ladder.
• Between each set rest for 21”

Once you reach technical failure, instead of going down the ladder again, move on the next exercise, this time though starting from the same rep range you failed previously!

Intermediate example with Dips & Push-ups

- 1 dips – 21” of rest
- 2 dips – 21” of rest
- 3 dips – 21” of rest
- 4 dips – 21” of rest

…continue until technical failure

Take 1-2 minutes of rest and move on to Push-ups

4 push-ups – 21” of rest
5 push-ups – 21” of rest
6 push-ups – 21” of rest

…continue until technical failure

Take 1-2 minutes of rest and move on to Push-ups

Other Push Dropladder examples:

- Handstand Push-ups followed by Dips (Advanced)
- Pike push-ups followed by basic push-ups
- Basic push-ups followed by incline push-ups

PART 2: LOWER-BODY DROPLADDER 2:41

When it comes to the lower body, I like to pick a plyometric exercise, and follow it again with an easier plyo-metric exercise (i.e. plyo-burpees) or if you want something lighter for the joints, an easier concentric exercise such as glute-bridges.

For example, what I did todays was the following:

a) Wall-jumps: 2,4,6,8,10 reps
b) Plyo-burpees where I got 10, 12, 14 reps


Once you're done you can call it a day, or take 1-2 minutes of rest and move to a Pull Dropladder

Other examples

- Plyo-burpees followed by squat-jumps (Beginner/intermediate)
- Plyo-burpees followed by glute-bridges (Beginner/intermediate)
- Squat-jumps followed by glute-bridges (Beginner/intermediate)
- Plyo-lunges followed by plyo-burpees (Intermediate/Advanced)
- Vertical jumps followed by banded glute-bridges (Intermediate/Advanced)
- Plyo-lunges followed by banded glute-bridges (Intermediate/Advanced)

PART 3. PULL DROPLADDER (4:05)

Follow the same guidelines with our Push Dropladder

Some other Pull DL examples can be:

- Pull-ups followed by whole-body inverted rows
- Chin-ups followed by inverted rows (advanced)
- Whole-bodyweight-rows followed by inverted rows (Semi-advanced)
- Rows followed by prone angels which are not technically a pull exercise but focus on similar muscle groups (beginners)


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- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
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Disclaimer:
All information in this YouTube channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.