Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
20
minutes working out
Challenging the weight with the Floor Presses and your shoulder and core strength and stability with the other two movements! Today is intended on building strength, going slow, and moving with intention, resting as needed throughout.
5 Sets
8-12 Floor Press with Glute Bridge, total
10 Alternating Press with Overhead Hold, total
*Perform 5-10-15-20-25 sec. Open Clamshell Hold after each set.
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.
Floor Press with Glute Bridge
Start off with a middle weight for 12 reps and increase load or slow the movement down and decrease reps to make it hard.
Options: adjust load on the Press —> move feet further out on Glute Bridge.
🤰perform with back slightly elevated if uncomfortable.
Equipment: barbell, dumbells, kettlebells, backpack.
Alternating Press with Overhead Hold
Go a little ligther here as the Hold makes this movement challenging!
Options: perform Single-arm Presses, total reps.
Equipment: two weights like dumbbells, kettlebells, jugs of water.
Open Clamshell Hold
These should be easy first few rounds then pretty tough towards the end!
Options: reduce duration to 3-5-9-12-15 o 2-4-6-8-10-12 sec.
💪/🤰 perform 10-20 sec. Knee/Elbow Side Plank Hold, each side.
Have a question? Chat with your coach.
✅ Weight for 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
Challenging the weight with the Floor Presses and your shoulder and core strength and stability with the other two movements! Today is intended on building strength, going slow, and moving with intention, resting as needed throughout.
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.
Pressing Movements
Shoulder Family
Side Body Movements
