TGIF!

April 9, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today we're working on different elements of strengths. We have a mixture of a heavy stimulus, shoulder maintenance, and stability. Then, we have an afterburner that is meant to work some explosive hip drive. All -in-all a good pump and sweat all around.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

3-min. on the Clock
12 Staggered Stance Deadlifts, total
12 Lateral Shoulder Raises
20-30 sec. Handstand Hold
Rest the remaining time
5 Rounds

Afterburner
3 Rounds
30-sec. Weighted Swings
30-sec. Snatches
30-sec. High Knees
30-sec. Rest

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.

Staggered-stance Deadlifts
Use a heavy weight. This should feel challenging for 6 on each side.

Options: only go down to knee instead of the ground.
🀰 option to sub to Sumo Deadlift if position is uncomfortable on core.
Equipment: dumbbell(s), kettlebell(s), jugs of water, backpack (no barbell due to stance).

Lateral Shoulder Raises
Use a light weight that you can move with control.

Equipment: light weights in each hand, like dumbbells, cans, bottles of water.

Handstand Hold
Pick an option that will challenge you for 20-30 seconds.

Options: perform as a Handstand kick-up β€”> perform as a Wall Walk then hold β€”> perform with feet on a box/chair β€”> then knees on box/chair.
πŸ’ͺ/🀰: perform Overhead Hold with weight.

Weighted Swings
Pick a weight where you can move fast for 30 seconds.

Options: go overhead β€”> go to eye level.
πŸ’ͺ swing to chest level.
🀰 option to perform Single-arm Swings (chest-level), 15-sec. each side, if uncomfortable on abdomen.
Equipment: single weight like DB, KB, backpack, jug of water.

Snatches
Pick a weight where you can move fast for 30 seconds.

Options: perform Hang Snatches.
πŸ’ͺ/🀰 option to perform Single-arm Snatches (hang or floor).
Equipment: barbell, DB, KB, backpack (ground to overhead), bottle.

High Knees
Move as fast as you can!

Options: knees up to hip level β€”> jog in place (without knees high).
🀰 perform at a slower, marching pace if needed.

Have a question? Chat with your coach.

Get Ready

βœ… Weight (heavy) for Staggered Stance Deadlifts.
βœ… Weight (super light) for Lateral Raises.
βœ… Weight (ligh-medium) for Afterburner.
βœ… Wall space or something to elevate your legs on.

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
No items found.

TGIF!

April 9, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today we're working on different elements of strengths. We have a mixture of a heavy stimulus, shoulder maintenance, and stability. Then, we have an afterburner that is meant to work some explosive hip drive. All -in-all a good pump and sweat all around.

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.

2021-04-09 TGIF! 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.

Lateral Raises
Lateral Raises

Shoulder Accessory Movements

Handstand Hold
Handstand Hold

Shoulder Stability

Weighted Swings
Weighted Swings

It's All in the Hips

Snatches
Snatches

It's All in the Hips

High Knees
High Knees

Running Drills