Gymparty (s)QUAD Goals

August 31, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

We're getting to know our quads in today's workout. Your goal is to get through as fast as you can while maintaining picture perfect form. The decline push-ups should feel challenging, so make sure you pick an elevation height for the legs that you might regret.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Personalize It

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.

Seated Pistol
Pick an option that will challenge you, something you can do 5-6 without stopping.

Options: use higher or lower seat/elevation to sit to —> hold onto a broomstick or counter top while you sit down.
Equipment: chair, stool, stair, or sit to a hard cooler!
🔥 Regular Pistols

Decline Push-up

Pick an option that will challenge you, something you can do 5-6 without stopping.
Options: adjust height of foot elevation —> perform regular Push-ups.
Equipment: low stool, stack of books, box of soda cans.

Front Squats
Pick a medium weight where you can do 8-10 unbroken and definitely feel challenged.

💪/🤰Version
3 Rounds
14 Split Squats, total
12 Elevated Push-ups
10 Single-arm Front Squats, total
Rest 1-min.

Have a question? Chat with your coach.

Get Ready

✅ Something to sit on for Seated Pistols.
✅ Something to elevated legs on for Push-ups.
✅ Weight(s) for Front Squats.

Warm-up

2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. High Knees

Then,
30-sec. Standing Quad + Overhead Stretch, each side
30-sec. Standing Side Reach, each side

🤰
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. Standing Knees-to-chest or Marching High Knees

See warm-up details
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Gymparty (s)QUAD Goals

August 31, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

We're getting to know our quads in today's workout. Your goal is to get through as fast as you can while maintaining picture perfect form. The decline push-ups should feel challenging, so make sure you pick an elevation height for the legs that you might regret.

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.

2021-08-31 Gymparty (s)QUAD Goals 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.

Pistol Squats
Pistol Squats

Squatting Family

Decline Push-ups
Decline Push-ups

Push-up Family

Front Squats
Front Squats

Squat Family