ACE PERSONAL TRAINER MANUAL | RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS CHAPTER 10
Table 10-13 (continued) Backpedal
Multidirectional (Figure 10-17c)
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• Steps • Jumps and hops
• Single side-ins (zigzags or slalom) üOne foot contacts outside the rung on each side
• Double slalom üTwo-feet contact outside the rung on each side
• W’s üLateral-diagonal movements forming the letter “W” üMoving left-to-right, step back into the rung with the right, follow with the left üStep forward out of the rung with the right, follow with the left üRepeat
• M’s üOpposite movement to form the letter “M” (i.e., start moving forward)
• James Bonds üAlternating push-jumps—moving left-to-right, start with the right foot in the rung and the left foot out
üPerform alternating push-jumps, switching foot positions, moving down the ladder
• Machine gunners üRapid fire, forward-backward stepping (>2x/foot) in each rung, moving down the ladder
