Helloooo Hip Flexors

November 10, 2020

6

-

8

minutes warming up

15

-

18

minutes working out

Running on a Tuesday?? That can't be right. Every once in awhile we like to change things up. Keep you on your toes if you will...Today, we're firing up our hip flexors, but there's also a good mix of pulling and pressing in here for a solid combination of movements.

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Coaching

Do this workout live with an attentive and entertaining coach!

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For Time

Personalize It

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This workout should feel like a grinder, so find a medium-heavy weight for the Sumo Deadlift High Pulls and Z Presses. But keep in mind that it shouldn't be a weight where you're only doing 2-3 reps at a time because it's too heavy.

Movements

Heel Taps
- Lower height of object that feet are moving over.
- Move feet over a line in the ground.
- Bend knees.

SDHP
- Adjust load.
- If performing with a single-arm weight (DB/KB), option to increase to 10 reps per arm (based upon your weights).

Seated Strict Press
- Adjust load.
- If it's hard to lock out overhead with the weights in the seated position, perform as 9 Single-arm Z Presses each side.

Run
- Adjust distance to 200m or whatever is about 2 min.
- Inside sub: 2 min. AMRAP of High Knees/Butt-kickers in place.

Equipment

- Heel Taps: use an object about 3-4" off of the ground, roughly the size of a DB or large water bottle.
- SDHP/Z Press: barbell, pair of DBs/KBs, backpack.

🤰 Mama Birds

4 Rounds
21 Hands-and-knees Alt. Arm + Leg Point
15 Sumo Deadlift
9 Z Presses
200m Farmer Carry

Have a question? Chat with your coach.

Get Ready

✅ Object to use for Heel Taps.

✅ Heavy-ish weight option for Sumo Deadlift High-Pulls.

✅ Heavy-ish weight option for Z Presses.

✅ Map out your 400m route for the run.

⏱ Set clock to stopwatch. Record time of completion.

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Helloooo Hip Flexors

November 10, 2020

6

-

8

minutes warming up

15

-

18

minutes working out

Running on a Tuesday?? That can't be right. Every once in awhile we like to change things up. Keep you on your toes if you will...Today, we're firing up our hip flexors, but there's also a good mix of pulling and pressing in here for a solid combination of movements.

‍

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.

2020-11-10 Helloooo Hip Flexors 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.

Z Presses
Z Presses

Press with your Z

Heel Taps
Heel Taps

Core Movements