Good [flex] Friday

April 2, 2021

5

-

8

minutes warming up

20

-

22

minutes working out

This workout is really all about maintaining control and tension. It's a shoulder + core combo that will have you ready for your Easter celebrations. Even though it's a strength day, we're really going for quality here, so if you have to go lighter than usual to maintain picture perfect position, please do so.

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

6 Sets for Load/Quality
8 Turkish Get-ups + 2 Presses* (4 on each side)
8 HSPU on the box

*Perform 2 Presses before you come down from TGU.

Afterburner:
30-sec. Weighted Plank
15 Push-ups
30-sec. Rest
5 Rounds

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Turkish Get-ups + Presses
Pick a weight where you can maintain control throughout. It might not be the heaviest weight, but it should be something that is challenging.

Options: no weight
🀰 perform 8 Side Plank Hip Lifts, each side + 4 Z-Presses.
Equipment: single dumbbell, kettlebell, water bottle, can, shoe.

Handstand Push-up on a Box
Pick an option that is challenging and scares you just a little.

Options: perform on your toes on box β€”> perform on knees on box β€”> adjust height of box/surface.
πŸ’ͺ perform 2 Around-the-worlds, total, switch directions for each rep.
🀰 perform 20-30 sec. Bear Crawl.
πŸ”₯ perform Strict Handstand Push-ups on the wall.
Equipment: chair or low stool.

Weighted Plank
Pick a weight that is just heavy enough for you to maintain your position.

Options: perform without weight β€”> adjust to 15-20 sec.
πŸ’ͺ/🀰 perform Elevated Plank without weight.
Equipment: backpack, dumbbell, kettlebell, sack of potatoes.

Push-ups
Pick an option where you can move fast.
Options: adjust # of reps to 10 β€”> perform on knees.
πŸ’ͺ/🀰 perform 10 Elevated Push-ups.

Additional Afterburner Options
Adjust rest period to 45-60 sec. after each round.

Have a question? Chat with your coach.

Get Ready

βœ… Weight for Turkish Get-ups.
βœ… Something you can elevated your legs on.
βœ… Weight for Planks.

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
‍

See warm-up details
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Good [flex] Friday

April 2, 2021

5

-

8

minutes warming up

20

-

22

minutes working out

This workout is really all about maintaining control and tension. It's a shoulder + core combo that will have you ready for your Easter celebrations. Even though it's a strength day, we're really going for quality here, so if you have to go lighter than usual to maintain picture perfect position, please do so.

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2021-04-02 Good [flex] Friday 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.

Turkish Get-ups
Turkish Get-ups

All-in-one Movements

Handstand Push-up on a Box
Handstand Push-up on a Box

Pressing Movements

Strict Presses
Strict Presses

Pressing Family

Push-ups
Push-ups

Pushing Movements