Help keep your group healthy and happy!
5
-
7
minutes warming up
14
-
16
minutes working out
The workout today is meant to challenge your posterior chain with both controlled and dynamic movements targeted at your hammies and calves. For each 2-minute section try to match the same number of rounds and reps every time.
Do this workout live with an attentive and entertaining coach!
100-80-60-40-20
Single-unders/Double-unders
After each set
2-min. As Many Rounds as Possible
6 Staggered-stance Deadlift, each side
6 Single-arm Sumo Deadlift High-pull, each side
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.
Jump Rope
Options: adjust to 50-40-30-20-10 rep scheme.
💪 adjust to 120/90/60/30/15-sec. of work.
🤰 50-40-30-20-10 low, alternating Step-ups (4-6" height).
Equipment: if no jump rope, perform Weighted Jumping Jacks.
Staggered-stance Deadlift
Options: perform without weight.
Equipment: pair of dumbbells, kettlebells, or backpack.
Single-arm Sumo Deadlift High-pull
Options: adjust load → don't go to the ground with your weight, just to your knee height.
Equipment: single of dumbbell, kettlebell, or backpack.
Have a question? Chat with your coach.
✅ Jump rope, real or imaginary.
✅ Weight for Deadlifts.
12-9-6-3
Deadlift
Strict Press
Tuck Jumps
*Option to add load and distance/difficulty each round.
Then,
1-min. Downward Dog Pose
Mamas
12-9-6-3
Deadlift
Strict Press
Swings (chest level)
5
-
7
minutes warming up
14
-
16
minutes working out
The workout today is meant to challenge your posterior chain with both controlled and dynamic movements targeted at your hammies and calves. For each 2-minute section try to match the same number of rounds and reps every time.
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.
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.
Jumping Movements
Hammies
🍑 Posterior
