Hold, Please.

February 22, 2021

6

-

8

minutes warming up

22

-

25

minutes working out

Today's focus is not only about engaging our bodies by holding positions, but also about maintaining good position fatigued. Suuuuper fun! Start with a light weight and if you feel like you can challenge yourself and if you have the options, increase as you see fit.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

30-sec. Back-rack Hold
30-sec. max rep Back Squats
10-sec. Bottom of Squat Hold (with weight)
Rest 50-sec.
30-sec. hold at the bottom of a Bent Over Row
30-sec. max rep Bent Over Rows
10-sec. hold at the top of a Bent Over Row
Rest 50-sec.
4 Rounds

Then, For Time:
30 Back Squats
30 Bent Over Rows

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.

Back Squats
‍
Find a weight where you can manage to hold and perform squats the entire time. Increase as you see fit!

Options: adjust to 20-reps in the For Time portion.
💪/🤰 perform Air Squats.

Bottom of Squat Hold

Options: perform without weight —> reduce duration to 15-20 sec. —> perform Wall Sit.

Bent Over Rows
‍
Find a weight where you can manage to hold and perform squats the entire time. Increase as you see fit!

Options: perform as Single-arm, 15-sec. each side.
🤰 perform Supported Single-arm Bent Rows.

🔥 Pull-up Option
Replace Bent Row complex with Pull-ups!
Bottom position = Pull-up bar hang (modify to 10-20 sec. or put one foot on the ground).
Pull-ups = strict, kipping, band or leg assisted.
Top position = Chin-over-bar position (use legs on a chair to help assist).

Have a question? Chat with your coach.

Get Ready

✅ Equipment options:
Single weight like barbell or backpack held with both hands, pair of dumbbells/kettlebells/jugs of water with one in each hand.

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Hold, Please.

February 22, 2021

6

-

8

minutes warming up

22

-

25

minutes working out

Today's focus is not only about engaging our bodies by holding positions, but also about maintaining good position fatigued. Suuuuper fun! Start with a light weight and if you feel like you can challenge yourself and if you have the options, increase as you see fit.

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.

2021-02-22 Hold, Please. 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.

Back Squats
Back Squats

Squat Family

Bent Over Rows
Bent Over Rows

Pulling Movements