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Ladder In-In-Out-Out
- 1 - Place an agility ladder flat on the ground and stand at one end facing forward.
- 2 - Start with both feet outside the first ladder square, knees slightly bent, chest up, and arms ready to pump naturally.
- 3 - Step one foot into the first square, then quickly step the other foot into the same square so both feet are inside.
- 4 - Step the first foot outside the ladder to one side, then step the other foot outside to the opposite side so both feet are outside the square.
- 5 - Move forward to the next square and repeat the same pattern: in-in, out-out.
- 6 - Stay light on the balls of your feet, keep your hips stable, and maintain a quick, controlled rhythm.
- 7 - Continue through the full ladder, then walk back to the start and repeat for the desired duration or number of rounds.
