How to perform the dip ladder routine:
- 5 seconds hold in the top position
- 5 seconds hold in the bottom position
- 2 dips
- repeat the 5 second holds, then 4 dips
- repeat the same pattern increasing by 2 reps every round, going up to 10 and then back down to 2. The goal is to finish the whole ladder without break-ups. If you have to take a break, don’t worry, try to go longer when you try again!
For beginners: you can perform the same routine with bench dips instead of parallel bar dips.
If you have any questions, please let me know!