Ladder Flex

Ladder Flex are supplemental workouts for mobility, pain relief and travel with minimal to no equipment required.

Workouts are typically 30 minutes or less.

You can access Ladder Flex workouts from the Workouts page in the mobile app and scroll down to see the options (over 100+ to choose from).

Ladder Flex!

On the WORKOUTS tab, scroll down and you will see LADDER FLEX with a shelf labeled BODYWEIGHT. These are great supplemental workouts and ideal for travel when equipment is limited.

Just to set expectations — Ladder's team programs all require at least a set of dumbbells. There are no purely bodyweight team programs. If you're looking for equipment-free workouts as your main program, Flex Bodyweight workouts are your best bet within the app.

If you do have dumbbells, Team Ignite (Coach Stevie, beginner) and Team Endure (Coach Jennifer, all levels) are the most minimal-equipment team options available.

There are two great options for Yoga workouts:

1. Team Align - Coach Sasha combines Yoga and Strength into her weekly plans.
2. Flex Workouts - From your mobile app, scroll to the bottom of the Workouts tab and look for supplemental workouts that include Yoga-style workouts.

No not yet. Flex workouts are only available on the mobile app.

We hope to add Flex workouts soon to the web app experience.

While Ladder does not offer programs explicitly labeled as "runner-specific workouts," our Ladder Flex workouts provide excellent strength, conditioning, and recovery which include guided running sessions. These workouts help build strength, improve endurance, and aid in recovery, which are crucial for running performance and injury prevention. Ladder Flex workouts often require little to no equipment, making them flexible and easy to incorporate into a runner's training schedule. Additionally, you can use our Modifications feature within the app to personalize any workout to better suit your needs as a runner by swapping exercises or adjusting movements.

While the Ladder app does not currently have a direct search function for individual exercises, you can find core workouts within the Ladder Flex program. Ladder Flex offers bodyweight workouts that include core exercises, and can be found on the WORKOUTS tab by scrolling down to the LADDER FLEX section with a shelf labeled BODYWEIGHT. Additionally, other training styles available in the Ladder app, such as Pilates and yoga, are also excellent for core strength.