-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Speed Ladder Ankle Flips
How to Do
How to Do Speed Ladder Ankle Flips
The speed ladder ankle flips should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the speed ladder ankle flips.
Beginning
Beginning Speed Ladder Drills
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Speed Ladder Drills Movement
1. Begin this speed ladder drill by facing the length of the ladder.
2. Take a step into the first rung of the speed ladder with lead leg, and quickly follow this by bringing in the trail leg to the first rung.
3. Place the lead leg outside the first rung, and then the trail leg.
4. Bring the lead leg into second rung, followed by the trial leg so that your pattern is in, out.
5. Repeat though the entire ladder.
Benefits
Speed Ladder Drills Benefits
They strengthen your joints, ligaments, and tendons while also improving three major fitness factors: speed, agility, and quickness.
Speed Ladder Ali Shuffle
Speed Ladder Side in and Out
Speed Ladder Two in
Speed Ladder One in
Speed Ladder Single Leg Hop
Speed Ladder Ali Cross
Speed Ladder Ankle Flips
Speed Ladder Side Shuffle
Speed Ladder Skaters
Speed Ladder Skiers
Speed Ladder With Hands
Speed Ladder Slalom
Speed Ladder Slalom Rotation
Speed Ladder Jumping Jacks
Speed Ladder in in Out Out Crossover
Speed Ladder Zig Zag Shuffle
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
