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Agility Ladder Push Up (Forward w/ Slider)

  • Advanced
  • Chest

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Setup instructions

1) Lay the agility ladder on the floor.

2) In a square near the bottom, place both hands directly under your chest and go on all fours.

3) Fully extend the legs behind you with a wide stance. Keep the core tight and tuck the hips in - you should be in a plank position (hands in the square and legs outside the ladder).

4) Place your toes on the slider plate.

Perform instructions

1) Slowly lower your chest to the ground - make sure your elbows are behind your shoulders. You should feel a stretch in the chest.

2) Once you're low, push up with enough force and move forward to the next square. As you land, slide both feet forward - the feet should have contact with the floor at all times.

3) Repeat.

Note: This can have a high impact on your wrists so be careful.

Anatomy