1-to-10 Ladder: Partner Strength by the Desk
In pairs, one student climbs a rep ladder (1, 2, 3… up to 10) of two alternating exercises while the other counts and checks form; then they switch. It builds strength endurance and teaches self-pacing.
How to play
- Make pairs and review the squat and the chair dip, with the chair braced against the wall or a desk (4 min).
- Practice ladder 1-5: 1 squat and 1 dip, 2 and 2… up to 5; the partner counts (4 min).
- 1-to-10 ladder switching roles each rung: one works while the other rests and watches form (8 min).
- Pairs discuss at which rung form started to break down and why (4 min).
Rules
- The dip chair is braced against the wall or a desk and has no wheels.
- Anyone can stop at any rung.
- Partners only coach form, never compare bodies or results.
- Joint pain means switch exercises.
Variations
Easier
Ladder up to 6, dips with feet close to the chair.
Standard
Ladder up to 10 with squats and dips.
Harder
Up to 10 and back down to 1, adding incline push-ups on the desk.
Adaptations
- Wheelchair users: armrest push-ups and towel rows with a partner pulling.
- Shoulder injury: replace dips with glute bridges.
- Less fit students: climb as far as they can and start again.
Learning goals
- Build upper- and lower-body strength endurance.
- Notice when fatigue breaks down form.
- Pace effort independently.
Teacher tip
Check the chairs first: no rolling chairs or loose legs. The usual dip mistake is flaring the elbows; cue them to point back.
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