Did Someone Order A Side of Hammies?

May 21, 2021

6

-

minutes warming up

16

-

minutes working out

Today's strength workout not only focuses on going heavy but also will test your balance.

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

Every minute on the minute for 16-min.
Min. 1: 8-10 Single-leg Deadlifts, total
Min. 2: 30-45 sec. Wall Sit Hold
Min. 3: 8-10 Cross-over Deadlifts, total
Min. 4: 30-45 sec. Quadruped Shoulder Taps

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.

Single-leg Deadlifts
These should feel both challenging in weight and balance.

Options: perform 12-14 reps if load is too light.
πŸ’ͺ perform Bird Peckers.
🀰 perform Staggered-stance Deadlifts.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Cross-over Deadlift
Go as heavy as you can with what you have.

Options: perform 12-14 reps if load is too light.
πŸ’ͺ only go down to knee level or as far as you can while keeping the back straight.
🀰 option to perform 12-14 Lateral Side Bends.
Equipment: single weight like dumbbell, kettlebell, jug of water.

Wall-sit
Choose an option that allows you to hold the entire 30-45 sec.

Options: instead of legs at a 90 degree, go to a 45 so your hips are higher up.
πŸ”₯ hold a weight at the chest!

Quadruped Shoulder Taps
Choose an option that allows you to hold the entire 30-45 sec.

πŸ’ͺ/🀰: perform just Quadruped Pose.

Have a question? Chat with your coach.

Get Ready

βœ… Weight(s) for Single-leg Deadlifts.
βœ… Weights for Crossover Deadlift.
βœ… Wall space.

🎢 Coach VA's Punk Playlist πŸ‘©β€πŸŽ€

Warm-up

6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total

Then,
30-sec. Inchworms
30-sec. Sumo Inchworms

See warm-up details
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Did Someone Order A Side of Hammies?

May 21, 2021

6

-

minutes warming up

16

-

minutes working out

Today's strength workout not only focuses on going heavy but also will test your balance.

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.

2021-05-21 Did Someone Order A Side of Hammies? 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.

Wall Sit
Wall Sit

Hold Movements

Cross-over Deadlifts
Cross-over Deadlifts

πŸ‘ Posterior Movements

Quadrupled Shoulder Taps
Quadrupled Shoulder Taps

Core + Shoulder Stability