Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
20
minutes working out
We're building strength three different ways today. With slow and controlled movement under tension, heavy weight, and a little burner at the end to top it off with a cherry. Hello shoulders!
10 Rounds for Quality, Not Time:
5 Eccentric Push-ups
10 Z-Presses
Rest as needed
Afterburner
Tabata-ish
20-sec. Alternating Single-arm Floor Presses
10-sec. hold at the top
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.
Eccentric Push-ups
Pick an option that is challenging but where you can still maintain good position in your midline. Adjust duration of "eccentric" time (longer the harder, shorter easier).
Options: Elevated Push-ups —> Push-ups on knees —> Decline Push-ups
💪 Eccentric Knee Push-ups.
🤰 Eccentric Elevated Push-ups.
🔥Handstand Push-ups (on a wall) —> Handstand Push-ups on box —> Pike Push-ups
Z-Presses
Pick an option that feels heavy and challenging.
Options: perform Single-arm, 10 reps on right, 10 on left.
- 💪/🤰: perform Seated Press, one weight in both arms or Single-arm (6-8 reps per side).
Equipment: barbell, dumbell(s), kettlebell(s), backpack, bottles.
Alternating Single-arm Floor Presses + Hold
Pick a light weight you can move fast.
Performing only with one weight? Press with both hands holding one object, then hold the object in BOTH hands for the hold.
🤰 perform 3 Sets of 10-20 sec. Side Plank Hold (floor or elevated), resting as needed if lying is uncomfortable.
Equipment: dumbbell(s), kettlebell(s), bottles.
Have a question? Chat with your coach.
✅ Weight(s) for Z Presses.
✅ Weights for Floor Presses.
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
18
-
20
minutes working out
We're building strength three different ways today. With slow and controlled movement under tension, heavy weight, and a little burner at the end to top it off with a cherry. Hello shoulders!
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.
