Help keep your group healthy and happy!
7
-
minutes warming up
18
-
minutes working out
This shoulder and leg combo is intended on being mixture of medium weights with a lot of burning! Option to start out out lighter and add weight as you go or go with a constant weight the entire time.
Every Minute on the Minute for 18-min.
Min. 1: 9 Single-arm Hang Snatch + Side Plank until 40-sec., Right
Min. 2: 9 Single-arm Hang Snatch + Side Plank until 40-sec., Left
Min. 3: 9 Back Squats + Back-rack Hold until 40-sec.
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.
Single-arm Hang Snatch
Pick a medium/challenging weight where you can go unbroken but it's still hard!
Options: option to increase to 10-15 reps if your weight is on the lighter side.
Side Plank
Should be a difficulty where you can hold the entire time.
💪 perform on the knees.
🤰 perform Elevated Side Plank.
Back Squats
Go HEAVY on this! Option to add weight as you progress.
Options: perform 10-15 reps if weight is too light.
💪/🤰 perform with a 2-second slow lowering down, at a controlled pace.
Back-rack Hold
Use the same weight as your Squats.
Options: can also perform a Carry/walk if you'd like!
Have a question? Chat with your coach.
✅ Weight for Snatches.
✅ Weight for Back Squats.
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
18
-
minutes working out
This shoulder and leg combo is intended on being mixture of medium weights with a lot of burning! Option to start out out lighter and add weight as you go or go with a constant weight the entire time.
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.
It's All in the Hips
Core Movements
Squat Family
Carries and Holds
