No Mercy ๐Ÿ

June 4, 2021

5

-

7

minutes warming up

20

-

minutes working out

We're getting all areas of the hamstrings both in strength and strength endurance. Focus on today is quality! Take your time and only go as far down on the RDLs as you can while keeping back flat - for most this is knuckles just past the knees.

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

Personalize It

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

๐Ÿ”“ 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.

Sumo Romanian Deadlift
Start light then get heavier each set.

Options: if unable to add weight, perform the set of 10 with a 3-sec. and 8 reps with a 5-sec. descent on the way down (from top to bottom).
๐Ÿ’ช/๐Ÿคฐ only go to the top of the knee.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Cobra Kai Jump (Ninja Jump)
Make it hard so you can only do 1-rep at a time, reset, then go again.

Options: perform between chairs so you can use your arms to help you up/stabilize after you jump โ€”> perform with a stool in front so you can use your arms to push/assist you up the entire time.
๐Ÿ’ช perform Tuck Jumps.
๐Ÿคฐ perform 20-20-16-16-12-12 Seated Knee Lifts, total.

Hamstring Walk-outs
Go slowly as possible on these, but you should be able to do all reps in a row.
๐Ÿ’ช/๐Ÿคฐ perform 5-7 Glute Bridges.

Copenhagen Plank
Hold the entire time, but make it hard!

Options: adjust to 10-sec.
๐Ÿคฐ perform 10 Cross-body Leg Lifts, each side.

Have a question? Chat with your coach.

Get Ready

โœ… Weight for Deadlifts.
โœ…Something to elevate your knee for Copenhagen Planks.

Warm-up

2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs

Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises

See warm-up details
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No Mercy ๐Ÿ

June 4, 2021

5

-

7

minutes warming up

20

-

minutes working out

We're getting all areas of the hamstrings both in strength and strength endurance. Focus on today is quality! Take your time and only go as far down on the RDLs as you can while keeping back flat - for most this is knuckles just past the knees.

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

๐Ÿ”“ 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.

2021-06-04 No Mercy ๐Ÿ by Coach Cheryl

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.

Cobra Kai Jumps
Cobra Kai Jumps

Jumping Movements

Hamstring Walkouts
Hamstring Walkouts

Posterior Movements

Copenhagen Planks
Copenhagen Planks

Core Movements