โœ… The Set-up
- Set up with body in a plank position.
- Hands placed on top of two weights (like dumbbells).
- Feet spaced hip-width on toes.

๐Ÿƒโ€โ™‚๏ธ The Action
- Perform push-up with hands on the weights.
- Then, perform a a renegade row with the right arm, then left arm, pulling weight to chest with elbows in and knuckles touching ribcage.
- Then, lift weights to your shoulders and stand.
- Perform a front squat, jumping weight over head at the top of the movement into a press (or Thruster).

โœ… The Finish
- Standing with feet in squat stance (shoulder width) with weights locked out above your head.

๐Ÿงข Coaching Tips! Keep elbows up in the front squat to avoid tipping forward.


All the Movements in One Movement

Instructions, personalization options, and video demos are available for members only.

๐Ÿ”“ Unlock this Movement for Free

*Your membership plan does not include movement details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.


Similar Movements

These related movements are often used in a workout's personalization options.

We don't have any similar movements listed yet.

As Seen In

2024-02-14 Swolemates by Coach Janet
February 14, 2024

This week's theme: Love is in the Air

2023-12-22 12 Days of Christmas Workout by Coach Janet
12 Days of Christmas Workout
December 22, 2023

My present to you!

2023-10-30 Monster Mash Part Deux by Coach Janet
Monster Mash Part Deux
October 30, 2023

This workout is as scary as it looks.

2023-06-17 My Kinda Party by Coach Janet
My Kinda Party
June 17, 2023

Today's Focus: Manmakers!