Flex Friday

October 2, 2020

6

-

minutes warming up

18

-

20

minutes working out

The Danes definitely know how to do two things right, pastries and planks!

Today's goal is about moving with control, rather than rushing to finish. Go as heavy as you can with what you have (backpack, bag of rice or quinoa, etc), even though the weighted movements should be heavy, it should still feel doable. Try to hold the planks for the entire 15 seconds and choose a personalized option that allows you to do so.

Happy Friday and special thank you for all your continued support! 🎉

Coaching

Do this workout live with an attentive and entertaining coach!

No items found.

Not for Time

8-12-16-20
Single-arm Floor Press, each side
Foot-elevated Hip Bridges

In between each set:
30 sec. Copenhagen Plank, 15 each side
30 sec. Star Side Plank, 15 each side

*Copenhagen is elbow-supported, Star is hand-supported.
** Rest as need between each round

Performed as follows:
8 Single-arm Floor Presses, each side
8 Foot-elevated hip bridges
30 sec. Copenhagen Plank, 15 each side
30 sec. Star Side Plank, 15 each side
12 Single-arm Floor Presses, each side
12 Foot-elevated hip bridges
30 sec. Copenhagen Plank, 15 each side
30 sec. Star Side Plank, 15 each side
Etc..

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

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

Equipment: option to use DBs or Barbell for the Floor Press.

Press: adjust load.

Hip Bridge: modify the height of the elevation.

Copehagen Plank difficulty scale (hardest to easiest): on ankle, on knee, using lower leg to support bodyweight.

Star Side Plank: perform a regular Side Plank without Star position.

Have a question? Chat with your coach.

Get Ready

✅ Weight option for floor press and hip bridges. Something heavy, but shouldn't feel impossible. A good gauge would be something you could do at least 8 unbroken.

✅ Something to elevate your legs on for the hip bridges. i.e. chair, ottoman, step, etc..

✅ Something to elevate your legs for Copenhagen planks. Could be the same thing that you're using for hip bridges.

⏱ Not for time today! For your score, tell us...on a scale of 1-10 how hard will you be going on happy hour today?

Warm-up

3 Rounds
5 Prone Snow Angel Push-ups*
10 Hip Bridges w. DBs in Extension**

*Perform the Snow Angel and each time you bring your arms to the side, perform a Push-up, repeat.
**Hold DBs locked out and bridge hips up and off the ground, no arm movement, just hips.

See warm-up details
No items found.

Flex Friday

October 2, 2020

6

-

minutes warming up

18

-

20

minutes working out

The Danes definitely know how to do two things right, pastries and planks!

Today's goal is about moving with control, rather than rushing to finish. Go as heavy as you can with what you have (backpack, bag of rice or quinoa, etc), even though the weighted movements should be heavy, it should still feel doable. Try to hold the planks for the entire 15 seconds and choose a personalized option that allows you to do so.

Happy Friday and special thank you for all your continued support! 🎉

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

🔓 Unlock this Workout for Free

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

2020-10-02 Flex Friday by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Single-Arm Floor Press
Single-Arm Floor Press

Pushing Movements

Foot-Elevated Hip Bridge
Foot-Elevated Hip Bridge

Glutes for Days 🍑

Copenhagen Planks
Copenhagen Planks

Core Movements

Side Plank
Side Plank

Core Movements