Sleigh Ride

December 22, 2020

6

-

8

minutes warming up

12

-

15

minutes working out

Today, we're focusing on single-sided movements. Maybe you'll find that one side dominates a little more? The workout also mixes some body blaster movements meant to annoyingly burn the heck out of your muscles.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

2 Rounds
50 Weighted Lunge + Single-leg Romanian Deadlift
1-min. Lateral Side Jumps
50 Single-leg V-ups, total
1-min. Lateral Jogging High Knees
50 Single-arm Snatches, total
1-min. Speed Skaters
50 Single-arm Supinated Bent Over Rows

For single-sided movements, stay on one side and complete 25 reps before switching over to the other 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.

One-sided movements are great for working imbalances and building strength. Your weight options should allow you to complete 10-12 reps unbroken. For the one-minute movements you're good is to move the entire minute - work through the burn!

Movements

Lunge + SL RDL
- Adjust load.
- Beginners: perform without weight, just your body!

Lateral Jumps
- Instead of jumping with two feet together, skip to one side then skip back to the other, one foot at a time.

V-ups
- Adjust difficulty by touching shins or knees instead of the toe.
- Option 2 is to perform a Single-leg Tuck-up (bend your knees in the middle).
- Beginners: perform a Single-leg Leg Lift. Lie on your back on the ground and raise your leg straight up to a 90 degree angle, then back down.

Lateral High Knees
- Perform as Marching High Knees (slower pace).

Snatches
- Adjust load.
- Beginners: take the object from your knee height overhead instead of the floor.

Speed Skaters
- Adjust pacing and the length of the lateral jump.
- Beginners: skip from side-to-side without touching thhe ground.

Rows
- Adjust load.

Equipment

- Lunge + SL RDL: barbell, DBs, KBs, or a backpack.
- Snatch/Rows: single weight like a DB, KB, or backpack.

🤰 Mama Birds

2 Rounds
30 Weighted Lunge + Single-leg Romanian Deadlift or Bodyweight Lunge + Bird-pecker
1-min. Side Shuffle or Lateral Step-overs
30 Standing Single-leg Raises, total
1-min. Marching Lateral High Knees
30 Single-arm Hang Snatches, total
1-min. Speed Skaters
30 Single-arm Supinated Bent Over Rows

*Switch sides as needed.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Lunge + RDL.

✅ Weight for Snatches.

✅ Weight for Bent Over Rows

⏱ Clock set to stopwatch. Record your time!

Warm-up

3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing

*Option to add weight each round.

Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow

See warm-up details
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Sleigh Ride

December 22, 2020

6

-

8

minutes warming up

12

-

15

minutes working out

Today, we're focusing on single-sided movements. Maybe you'll find that one side dominates a little more? The workout also mixes some body blaster movements meant to annoyingly burn the heck out of your muscles.

‍

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.

2020-12-22 Sleigh Ride 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.

Lateral Jumps
Lateral Jumps

Jumping Movements

Alternating V-ups
Alternating V-ups

Core Movements

Snatches
Snatches

It's All in the Hips

Speed Skater to Target
Speed Skater to Target

Jumping Movements