Mobility

Ladder Four Step Shuffle

The Ladder Four Step Shuffle boosts speed and coordination through a fast stepping pattern. Ideal for toning legs (quads and calves), strengthening the core, and enhancing agility and cardio endurance.
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Ladder Four Step Shuffle instructions
Step-by-step instructions
1
Start by standing on the left side of an agility ladder.
2
Step into the first square with your right foot, then follow with your left.
3
Move the right foot to the second square followed by the left. Then, move the right foot outside the ladder on the right and follow with the left.
4
Now move to the left again, starting with the left foot, followed by the right into the first square of the ladder.
5
Return to the initial position on the left side and repeat this in a fast-paced running manner.
Start by standing on the left side of an agility ladder.
Step into the first square with your right foot, then follow with your left.
Move the right foot to the second square followed by the left. Then, move the right foot outside the ladder on the right and follow with the left.
Now move to the left again, starting with the left foot, followed by the right into the first square of the ladder.
Return to the initial position on the left side and repeat this in a fast-paced running manner.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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