Descending Ladder Workout | Body Recomposition Workout Plan Day 23

Afterburn DLT Exercises | Live Lean Shred Ep. 23

On today’s episode of Live Lean TV, I’m sharing descending ladder workout #14 from the Afterburn 1.0 body recomposition workout plan.

Welcome back to day 23 of our 6 week Body Recomposition Workout Plan Series.

Table Of Contents – Jump To:

Body Recomposition Descending Ladder Workout #3

This is the fourth descending ladder workout from the Live Lean Afterburn 1.0 Body Recomposition Workout Plan.

If you missed them, check out the previous descending ladder workouts:

• Descending Ladder Workout #1
• Descending Ladder Workout #2
• Descending Ladder Workout #3

Here is the link to download the PDF for the complete workout, including video links for all exercise demonstrations:

If you haven’t already downloaded the workout, you can register here to receive the new workout PDFs via email for free.

Warm Up

Complete this 4 minute warm up circuit two times, without breaks.

• WU1. Seal Jacks x 30 seconds
• WU2. Air Squats x 30 seconds
• WU3. Push Up x 30 seconds
• WU4. Alternating Pendulum Lunge x 30 seconds

Here’s the link to download the pdf to the full warm up, with video links to all the exercise demonstrations:

Descending Ladder A: Unilateral Exercise

Descending ladder A features a single unilateral exercise performed in a 5-4-3-2-1 rep scheme.

A1. Standing Single Arm Dumbbell Shoulder Press

The first exercise is the standing single arm dumbbell shoulder press.

In the workout video, I incorrectly showed the alternating standing dumbbell shoulder press.

• Reps: Start with your left arm, following a 5-4-3-2-1 descending ladder:
  • 5 reps x left arm, 5 reps x right arm
  • 4 reps x left arm, 4 reps x right arm
  • 3 reps x left arm, 3 reps x right arm
  • 2 reps x left arm, 2 reps x right arm
  • 1 rep x left arm, 1 rep x right arm

• Rest:
  • The 5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 3

Descending Ladder Superset B

Superset B with a descending ladder follows a rep scheme that begins at 6 reps: 6-5-4-3-2-1.

B1. Barbell Hang Clean And Press

The first exercise in superset B is the barbell hang clean and press.

In the video I showed a barbell power clean and press.

Barbell Substitution: if you are new to this movement, you can complete the fixed straight barbell hang clean and press.

• Reps: 6-5-4-3-2-1 descending ladder
• Rest:
  • The 6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 2

Coaching cues:

• Perform 6 repetitions of the barbell hang clean and press, then proceed immediately to the straight arm knee to elbow plank while gripping barbell.
• Once you complete 6 reps of the straight arm knee to elbow plank, without resting, proceed to perform 5 reps of the barbell hang clean and press followed by 5 reps of the straight arm knee to elbow plank.
• Continue this descending ladder sequence all the way down to 1 rep per exercise.

B2. Straight Arm Knee To Elbow Plank (Gripping Barbell)

The second exercise in superset B is the straight arm knee to elbow plank (gripping barbell).

• Reps: 6-5-4-3-2-1 reps/leg descending ladder
• Rest:
  • The 6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 2

Coaching cues:

• Once you finish the full descending ladder, take a 45 second rest, then repeat one more time for a total of 2 sets.

Descending Ladder Tri-set C

The tri-set follows a 6-5-4-3-2-1 descending ladder rep scheme.

Throughout the tri-set, maintain the dumbbells in hand during transitions between exercises.

This tri-set is comprised of the following 3 exercises:

1. Standing Dumbbell Lateral Raise
2. Push Up With Alternating Dumbbell Renegade Row
3. Alternating Standing Dumbbell Front Raise

Choose a weight that suits the most challenging exercise, which in this case is the alternating standing dumbbell front raise.

Perform 6 repetitions of the first exercise, then proceed directly to 6 repetitions of the push up with alternating dumbbell renegade row, followed immediately by 6 repetitions of the alternating standing dumbbell front raise without releasing the weights.

After finishing 6 repetitions of each exercise in the tri-set, continue without pausing to complete 5 repetitions of each exercise, and repeat this pattern until you reach 1 repetition per exercise.

That’s one set.

C1. Standing Dumbbell Lateral Raise

The first exercise is the standing dumbbell lateral raise.

• Reps: 6-5-4-3-2-1 descending ladder
• Rest:
  • The 6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 2

C2. Push Up With Alternating Dumbbell Renegade Row

The second exercise is the push up with alternating dumbbell renegade row.

• Reps: 6-5-4-3-2-1 descending ladder
• Rest:
  • The 6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 2

C3. Alternating Standing Dumbbell Front Raise

The final exercise is the alternating standing dumbbell front raise.

• Reps: 6-5-4-3-2-1 descending ladder
• Rest:
  • The 6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
  • 45 second rest between sets
• Sets: 2

Coaching cues:

• Once you finish the full descending ladder, take a 45 second rest, then repeat one more time for a total of 2 sets.

Descending Ladder Superset D

Superset D follows a descending ladder format starting with 7 reps and decreasing down to 1 rep.

D1. Jump Squat

The first exercise in this 7-6-5-4-3-2-1 descending ladder superset is the jump squat.

• Reps: 7-6-5-4-3-2-1 descending ladder
• Rest:
  • The 7-6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
• Sets: 1

Coaching cues:

• Perform 7 reps of jump squats, followed immediately by 7 total reps of jump lunges, then continue with 6 reps of jump squats, and repeat this pattern without rest until you reach 1 rep.
• Complete only one round of this superset.

D2. Jump Lunges

The second exercise in this 7-6-5-4-3-2-1 superset are jump lunges.

• Reps: 7-6-5-4-3-2-1 descending ladder
• Rest:
  • The 7-6-5-4-3-2-1 descending ladder involves continuous sets without breaks between transitioning rep changes.
• Sets: 1

You have finished the fourth descending ladder workout.

Next Workout: Complex Training Workout #15 | Body Recomposition Workout Plan