👌 Pecker

6

-

minutes

Every Minute on the Minute for 6-min.:
Min. 1: 6 Single-leg Deadlifts, each side
Min. 2: 12 Half Man-makers
Min. 3: 48 Double/Single-unders

Then, 30-sec. each side:
Hurdler Stretch
Behind-the-neck Tricep Stretch

🤰 Mamas
Every Minute on the Minute for 6-min.:
Min. 1: 6 Bird Peckers, each side
Min. 2: 12 Bird Dogs
Min. 3: 24 Low Step-ups, total

👌 Pecker

6

-

minutes

Pairs well with pulling and posterior movements.

Instructions and video demos are available for members only.

🔓 Unlock this Warm-up for Free

Instructions and video demos are available for members only.

👌 Pecker

Movements

Half Man-Makers
Half Man-Makers

All-in-one Movements

Bird Dogs
Bird Dogs

Party Animal

Double-Unders
Double-Unders

Jumping Movements

Step-ups
Step-ups

Leg Movements

As Seen In

2024-05-09 Burpees, but Make Them Lit 🕯️ by Coach Janet
Burpees, but Make Them Lit 🕯️
May 9, 2024

Fun body weight movements.

2022-10-31 Monster Mash Part Deux by Coach Janet
Monster Mash Part Deux
October 31, 2022

This workout is as scary as it looks.

2022-10-03 HELL(a fun) Week by Coach Janet
HELL(a fun) Week
October 5, 2022

We're starting this month by being just darn right irresponsible.

2022-08-26 Single-sided Strength by Coach Janet
Single-sided Strength
August 26, 2022

The tricky part of this entire EMOM is that each minute is performed entirely on one leg!