Friday TRI-day

October 30, 2020

6

-

minutes warming up

15

-

18

minutes working out

Today's strength day is focused on the tris. Since it's flex Friday, you're goal is to challenge yourself using heavy weight.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

30 Sec. Weighted Wall Sit
12 Sumo Deadlift High-Pull
30 Sec. Reverse Plank Hold
12 Tricep Extensions

45 Sec. Weighted Wall Sit
12 Sumo Deadlift High-Pull
45 Sec. Reverse Plank Hold
12 Tricep Extensions

60 Sec. Weighted Wall Sit
12 Sumo Deadlift High-Pull
60 Sec. Reverse Plank Hold
12 Tricep Extensions

90 Sec. Weighted Wall Sit
12 Sumo Deadlift High-Pull
90 Sec. Reverse Plank Hold
12 Tricep Extensions

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.

Today's goal is to challenge yourself by going as heavy as you can with what you have. For the holds, try your best to hold the entire time! For the reverse planks especially, really think about staying engaged throughout your entire body while pushing your hips high up towards the sky.

Movement

- Wall Sit: adjust weight, then perform without weight, then reduce duration to 15-30-45-60 seconds respectively.
- SDHP: adjust load.
- Plank: reduce duration to 15-30-45-60 seconds respectively.
- Tri Ext: adjust load.

Equipment

- SDHP: perform with a barbell or backpack using two hands, if using DBs or KBs, perform Single-arm with one DB or KB, 8 reps on the right, 8 on the left (16 total) each set.
- Tricep Extensions: one DB/KB or a jar/can.

🤰 Mama Bird

Sub reverse plank for Hands-and-Knees Plank Hold with Arm Point

Have a question? Chat with your coach.

Get Ready

✅ Wall space

✅ A Weight option for Sumo Deadlift High-Pull. This should feel heavy - not impossoble, but definitley heavy.

✅ Weight option for Tricep Extensions. This should feel heavy - not impossoble, but definitley heavy.

Warm-up

6 min. AMRAP
6 Sumo Deadlifts
6 Upright Row, each side
6 Air Squats
6 Reverse Plank Hip Lifts*

*Start with butt on the ground, raise hips up to the Reverse Plank, then lower back down = 1 rep.

See warm-up details
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Friday TRI-day

October 30, 2020

6

-

minutes warming up

15

-

18

minutes working out

Today's strength day is focused on the tris. Since it's flex Friday, you're goal is to challenge yourself using heavy weight.

‍

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.

2020-10-30 Friday TRI-day 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.