Uploaded June 2015 | Updated September 2026, 9 hours ago
Become faster and more nimble with your hands while using tools like the agility ladder. When survival matters, quick reactions and core strength can matter most. Exercises like the ones in this video and the many others taught in the Military Exercise Leader and Law & Fire Group Training courses (www.cooperinstitute.org) are a great way to keep workouts new and challenging. To perform this exercise . . .
Preparation: Position body in push-up position with hands and feet on the ground and the rest of the body off the ground in a straight line from head to toe. Position hands inside two of the first holes in an agility ladder.
Movement: From the push-up position walk hands down the ladder as feet travel along following hands taking a step with each movement of hands.
Modification: Push-ups can be performed from knees and eliminate travel down the ladder.
Amplification: Execute a proper push-up by lowering down to 90 degrees at the elbows and the body remaining flat with a straight line from ears through shoulders, hips, and knees. At top of push up walk legs together and walk hands into next ladder. Continue all the way down the entire ladder. Secondary amplification would be to perform a plyometric push-up with special attention to bending elbows for a soft landing each repetition.
Become faster and more nimble with your hands while using tools like the agility ladder. When survival matters, quick reactions and core strength can matter most. Exercises like the ones in this video and the many others taught in the Military Exercise Leader and Law & Fire Group Training courses (www.cooperinstitute.org) are a great way to keep workouts new and challenging. To perform this exercise . . .
Preparation: Position body in push-up position with hands and feet on the ground and the rest of the body off the ground in a straight line from head to toe. Position hands inside two of the first holes in an agility ladder.
Movement: From the push-up position walk hands down the ladder as feet travel along following hands taking a step with each movement of hands.
Modification: Push-ups can be performed from knees and eliminate travel down the ladder.
Amplification: Execute a proper push-up by lowering down to 90 degrees at the elbows and the body remaining flat with a straight line from ears through shoulders, hips, and knees. At top of push up walk legs together and walk hands into next ladder. Continue all the way down the entire ladder. Secondary amplification would be to perform a plyometric push-up with special attention to bending elbows for a soft landing each repetition.
