4-step Ladders are 36-minute muscular endurance based workouts consisting of 4 exercises.
Each exercise is used for 7.5-minutes, repeatedly working your way from 1 repetition, up to 4 repetitions, and back down- 1, 2, 3, 4, 3, 2, 1, 2, 3, 4, 3… you get the point. Rest follows each set of repetitions.
Each rest period lasts as long as it took you to perform the previous set of repetitions- Your rest periods will get longer as the number of repetitions increase and shorter as the number of repetitions decrease. Simple.
Emphasize perfect technique and avoid muscle failure. Adjust exercises as needed.