Flex Friday

December 11, 2020

5

-

6

minutes warming up

15

-

minutes working out

A little bit of glutes a little bit of arms...a whole lotta fun! Today we're focusing on strength and control with the Glute Bridges and Floor Presses, then maximum output on the push-ups. Sounds like a recipe for optimal flex.

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Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

5 Rounds
12 Glute Bridges
12 Floor Press with Glute Bridge hold
1-min. Max Push-ups
Rest as needed b/t sets

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.

Find something heavy for the Glute Bridges and Floor Presses. If your weight options are limited you can opt for single-leg for the Bridges and single-arm for the Presses. For the push-ups, shoot for 15-20 reps each round, so pick a personalized option that will allow you to do that.

Movements

Glute Bridges
- Reduce to 8-reps.
- Beginners: 15-sec. Glute Bridge Hold.
- Option to scale Glute Bridges up to a Single-leg Glute Bridge, reps performed each side.

Floor Press w. Hold
- Adjust load. If your weights are too light for your abilities, perform 16 reps each round instead.
- Beginners: perform the Floor Press without the Hold.

Push-ups
- Perform Push-up Negatives: slowly lower yourself down with control, then use the legs to press out. Movement is more for quality than for number of repetitions.
- Beginners: perform Push-ups at an incline, with hands on a chair, table top, or counter OR on the knees.

Equipment

- Floor Press: barbell, DBs, KBs, or backpack. If you only have one weight, perform 12/12 reps per arm.

🤰 Mama Birds

5 Rounds
12 Glute Bridges
12 Shoulder Press
1-min. Max Incline Push-ups
Rest as needed b/t sets

Have a question? Chat with your coach.

Get Ready

✅ Weight for Glute Bridges and Floor Presses.

⏱ Keep an eye on the clock to time your one minute of Push-ups.

Helen's Playlist 🎶

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Warm-up

2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps‍

*Sub a Hold in for any Carry if unable to walk around.

Then,
Shoulder Stretches - see video

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See warm-up details
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Flex Friday

December 11, 2020

5

-

6

minutes warming up

15

-

minutes working out

A little bit of glutes a little bit of arms...a whole lotta fun! Today we're focusing on strength and control with the Glute Bridges and Floor Presses, then maximum output on the push-ups. Sounds like a recipe for optimal flex.

‍

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.

2020-12-11 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.

Glute Bridges
Glute Bridges

Glute Movements 🍑

Push-ups
Push-ups

Pushing Movements