9m ladder raise-lower
Candidates are required to raise the ladder hand over hand by walking under it until it is placed against the elevated walkway. They are then instructed to lower the ladder by under walking it placing one hand at a time on each rung. Both hands must not be on the same rung at any time.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Split squat Step up Push press Landmine press Torsonator | Dumbbell shoulder press Alternating dumbbell shoulder press Overhead pallof press Dumbbell split squat Plate overhead walking lunge Single arm kettlebell overhead carry Ab wheel roll out Band deadbug | YTW holds Push up Push down Incline push up Bird dog Bear crawl Deadbug Low plank Plank walk out |
Exercise demonstrations
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
- landmine press
- alternating dumbbell shoulder press
- plate overhead walking lunge
- split stance overhead pallof press
- yoga push up
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