When I Dip, You Dip, We Dip (Support)

November 17, 2020

10

-

12

minutes warming up

15

-

minutes working out

There's jogging in place and then there's jogging lateral high knees in place! Along with giving our legs some love today, we're working on some shoulder stability. You may get the shakes, but that just means it's working!

Coaching

Do this workout live with an attentive and entertaining coach!

Not Scored

In a 3-minute window, perform:
30 Jogging Lateral High Knees, each side
10 Front-rack Lunges, each side
In the remaining time,
Dip Support Hold
5 Rounds

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.

The Jogging Lateral High Knees are there to get your heart rate up, not to mention give you a little burning sensation in your hips, but the real focus will be in on the Dip Support Holds. Try to maintain tension in your entire body while you hold and focus on pushing into the chair (or floor) and keeping your shoulders away from your ears. Make sure to pick a personalized option where you can hold at least 20 seconds at a time.

Movements

- Jogging Lateral High Knees: reduce to 20 reps, then instead of touching opposite hand to opposite foot, touch opposite shin, then opposite knee.
- Front Rack Lunges: adjust load. If your weights are light for your abilities, perform 12-14 reps per side.
- Dip Support Hold Difficulty Scale: feet off of the floor --> one foot on the floor --> two feet on the floor -->Reverse Plank.

Equipment

- Lunges: barbell, DB(s), KB(s), or backpack.
- Dip Support: use chairs, a table, or parallettes if you have them.

🤰 Mama Birds

In a 3-minute window, perform:
30 Toe Taps
10 Front-rack reverse lunges, each side
In the remaining time,
Bear Crawl
4 Rounds

Have a question? Chat with your coach.

Get Ready

✅ Weight option for your lunges. Something moderate where you can feel some tension throughout the reps, but still feel doable.

✅ Two chairs, benches, or steps for the Dip Support Hold.

⏱ Clock set to 15 minutes or 3 minute intervals.

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 -  12 Weighted Deadbugs
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest

Then,
1-min. Low Lunge (see picture)

See warm-up details
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When I Dip, You Dip, We Dip (Support)

November 17, 2020

10

-

12

minutes warming up

15

-

minutes working out

There's jogging in place and then there's jogging lateral high knees in place! Along with giving our legs some love today, we're working on some shoulder stability. You may get the shakes, but that just means it's working!

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.

2020-11-17 When I Dip, You Dip, We Dip (Support) 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.

Dip Support Hold
Dip Support Hold

Shoulder Stability