Some Maintenance

January 15, 2021

5

-

8

minutes warming up

20

-

25

minutes working out

The first part of today will involve some simple shoulder maintenance exercises. These can be mundane but they're SO good to mix in to keep your shoulders healthy. The second part involves max reps per minute, however we're going for control and quality rather than speed. Strive for full range of motion and you might have to slow down a tad to achieve that, that's totally cool with us!

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

Shoulder Accessory
3 Rounds
8-12 Upright Row
8-12 Lateral Raises
8-12 Front Raises
1-min. Max Repetitions Pallof Presses

1-min. Max Rep of each:
Floor Press
Glute Bridges
Weighted Dead-Bugs
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.

Shoulder Accessory
Use a light weight and take your time with each movement. Option to perform with double arm or single-arm focusing on one-side at a time.

Equipment: two light weights like dumbbells, kettlebells, bands, cans of soup, water bottle.

Floor Press
Use a weight that feels relatively heavy but doable in for the entire minute.

Options: perform as Single-arm Floor Press, reps per side.
🤰 if unable to lay, perform Elevated Push-ups.
🔥 perform Floor Press with Glute Bridge
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Glute Bridge
Pick an option that is difficult but still doable for the entire minute. This can be done with or without weight.

Options: move feet further in towards butt (harder) or out (easier)
🤰 if unable to lay, perform alternating Bird Dogs.
🔥 perform Single-leg Glute Bridge.

Weighted Dead-bugs
Pick an option that allows you to perform the movement with control for the entire minute.

Options: adjust load --> perform without weight --> perform Legs-Only Deadbug
🤰 if unable to lay, perform Seated Knee Lifts or Seated Pelvic Tilts (for quality, not max reps).
Equipment: single weight like dumbbell, kettlebell, backpack, water bottle, Harry Potter Hardcover Book

Have a question? Chat with your coach.

Get Ready

✅ Object for shoulder accessory

✅ Object for Floor Presses

✅ Optional object for Glute Raises

✅ Object for Weighted Dead-bugs

⏱ Clocked cued up for 1 minute efforts.

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans /🤰Good-mornings
20 Single-leg V-ups or Leg lifts /🤰 Standing Leg Raises

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow) /🤰 Elevate Mountain Climbers, total
20 Reverse Plank Hip Lifts /🤰 Bird Dogs

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
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Some Maintenance

January 15, 2021

5

-

8

minutes warming up

20

-

25

minutes working out

The first part of today will involve some simple shoulder maintenance exercises. These can be mundane but they're SO good to mix in to keep your shoulders healthy. The second part involves max reps per minute, however we're going for control and quality rather than speed. Strive for full range of motion and you might have to slow down a tad to achieve that, that's totally cool with us!

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.

2021-01-15 Some Maintenance 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.

Upright Rows
Upright Rows

Shoulders

Lateral Raises
Lateral Raises

Shoulder Accessory Movements

Front Raises
Front Raises

Shoulder Accessory Movements

Pallof Presses
Pallof Presses

Core Movements

Floor Presses
Floor Presses

Pressing Family

Glute Bridges
Glute Bridges

Glute Movements 🍑

Weighted Dead Bugs
Weighted Dead Bugs

Core Movements