Ladders have been around for a while. They are great for improving general coordination and precision of an athlete or client. These movements hit your upper and lower body as well as make you maintain proper during a fatigued state.
I use these with able bodied clients for conditioning and to get them to use their bodies in a way that they are not entirely used to. Believe it or not, I hear a lot of complaints when I get the ladder set up.
Slightly elevated hips are ok if the back is not too rounded. Neutral back is preferred.
Throw these in after your shoulder day or on a conditioning day. I know it does not look like a very bro things to do but, this will help you with the bro things you already do!