Raise The Roof! Legs Edition

December 2, 2020

8

-

12

minutes warming up

12

-

15

minutes working out

Today's workout will be more focused on muscle engagement rather than lung burn. The key will be keeping tension throughout all the movements by fully bracing your core. The best way to do that is to pretend Rocky Balboa is going to punch you the stomach and you have to brace for impact. Now keep that position! 🥊

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

50 Shoulder Taps (total reps)
30 Leg Raises
15 OH Squats*
50 Shoulder Taps
24 Leg Raises
12 OH Squats
50 Shoulder Taps
18 Leg Raises
9 OH Squats

*Single-arm Overhead Squats, perform 10-8-6 reps per side.

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.

Since we're focusing on midline stability today, pick a personalized option where you're able to maintain control in all the movements. Overhead Squats can be very difficult so pick a personalized option where you can at least do 5 reps in a row without stopping.

Movements

Shoulder Taps
- Beginners: Elevate (performing at an incline) on a chair bottom or counter top.
- Scale up by elevating feet onto a stool or couch.

Leg Raises
- Keep legs straighter for a greater degree of difficulty & bend them at the knees to make easier.
- Beginners: perform double reps of Flutter Kicks (get as high as you can).
- Scale up with Dragonfly Sit-ups (Half Dragonflags).

OH Squats
- Adjust load.
- Beginners: perform Front Squats.
- Equipment: If performing Single-arm, perform 10-8-6 reps per side.

Equipment

- OH Squats: barbell, DB(s), KB(s), or backpack

🤰 Mama Birds

50 Incline Shoulder Taps
30 Alt Hands and Knees leg and arm point (total)
15 Back Squats
50 Incline Shoulder Taps
24 alt hands and knees leg and arm point (total)
12 Back Squats
50 Incline Shoulder Taps
18 alt hands and knees leg and arm point (total)
9 Back Squats

Have a question? Chat with your coach.

Get Ready

✅ Weight option for Overhead Squats.

⏱ Clock set to stopwatch. Record your time and post it on Slack!

Warm-up

8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees  after each round / Marching High Knees (🤰)

Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side

See warm-up details
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Raise The Roof! Legs Edition

December 2, 2020

8

-

12

minutes warming up

12

-

15

minutes working out

Today's workout will be more focused on muscle engagement rather than lung burn. The key will be keeping tension throughout all the movements by fully bracing your core. The best way to do that is to pretend Rocky Balboa is going to punch you the stomach and you have to brace for impact. Now keep that position! 🥊

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.

2020-12-02 Raise The Roof! Legs Edition 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.

Plank Shoulder Taps
Plank Shoulder Taps

Shoulder Stability + Core

Leg Raises
Leg Raises

Core Movements