Help keep your group healthy and happy!
7
-
minutes warming up
18
-
20
minutes working out
NEW movement today, the 1 1/4 Squat! This spicy squat variant is focused on position and speed! Combine its quick pace with some fast Swings and Side Plank Rotations, which tax your core and movement control, With this workout, your legs, core, and shoulders will be burning as much as your lungs!
The accessory is meant to give your legs and shoulders some extra zing - do it for quality and difficulty!
10-9-8-7-6-5-4-3-2-1
1 1/4 Squats
Single-arm Swings, each side
Side Plank Rotations, each side
Accessory
3 Sets
30-sec. Wall Sit (with weight)
30-sec. Tabletop Hold
30-sec. Rest
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.
1 1/4 Squats
Hold weight at the chest or shoulders that is challenging, yet you can do all reps in a row without stopping.
💪/🤰 perform bodyweight only.
Equipment: barbell or backpack, pair or single weight of dumbbell(s), kettlebell(s), held at the Front-rack or Back-rack.
Single-arm Swings
Use something that's light where you can do all reps, each arm, without putting the weight down.
Equipment: one dumbbell, kettlebell, or backpack.
Side Plank Rotations
Choose a version that allows you to do all reps in a row, only breaking to switch sides.
Options: perform on the knees.
🤰 perform Elevated Side Plank Rotations or Side Plank Hold (floor or elevated), perform as seconds, each side.
Wall Sit
Should be a difficulty where it really burns after 20-sec. but you can still hold the entire time!
Options: perform bodyweight only --> perform for 15-20 sec. --> go into 1/4 Squat instead of parallel with the ground.
Tabletop Hold
Should be a difficulty where it really burns after 20-sec. but you can still hold the entire time!
Options: perform Reverse Plank Hold --> reduce duration to 15-20 sec.
🤰option to perform a Back-supported Glute Bridge Hold.
🔥 add weight in hip crease.
💪/🤰 Optional Repscheme
10-8-6-4-2
Have a question? Chat with your coach.
✅ Weight option for Squats
✅ Weight option for Single-arm Swings
✅ Wall space
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
18
-
20
minutes working out
NEW movement today, the 1 1/4 Squat! This spicy squat variant is focused on position and speed! Combine its quick pace with some fast Swings and Side Plank Rotations, which tax your core and movement control, With this workout, your legs, core, and shoulders will be burning as much as your lungs!
The accessory is meant to give your legs and shoulders some extra zing - do it for quality and difficulty!
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.
Squatting Family
It's All in the Hips
Core Movements
Hold Movements
Core Movements
