Four by Floor

September 27, 2021

8

-

minutes warming up

12

-

15

minutes working out

What a thoughtfully written workout! This makes us coaches so proud. From his chosen movements and repsheme, you're going to get to work on rotational movements that tackle your core and a weighted Glute movement that will tackle that 🍑.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Buy-in: 10 Decline Push-Ups

4 Rounds
20 Rotational Planks, total
10 Weighted Glute Bridges
20 Rotational Mountain Climbers, total
20 Turkish Sit-ups, 10 each side

Buy-out: 10 Decline Push-Ups


1-min. Down Dog

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.


Decline Push-ups
Options: reduce height of elevation —> perform on knees.
💪/🤰 perform Elevated Push-ups.

Rotational Planks

Options: perform with foot off the ground —> perform with foot on the ground.
💪/🤰 perform 10 Arms-only Rotational Plank, on toes or knees.

Weighted Glute Bridge
Options: perform with or without weight.
🔥 perform Single-leg Glute Bridges, reps per side.
🤰 perform Good-mornings if unable to lay on back.
Equipment: single weight to put in your hip crease, like a dumbbell, backpack, sack of rice.

Rotational Mountain Climber
Options: touch knee to opposite elbow —> bring knee underneath and across the belly button.
💪 perform 10 Bicycle Crunches.
🤰 perform 10-reps, on the knees.

Turkish Sit-up
Options: perform weightless holding arm up to the sky.
💪 perform 10 total, 5 each side.
🤰 perform 20-sec. Elevated or Knee Side Plank Hold, each side.
Equipment: single weight like a dumbbell, kettlebell, jug of water.

💪/🤰Additional Options
- Add in 60-sec. rest after each round and between Buy In and Out.
- Perform 3 Rounds, but with 15 reps.

Have a question? Chat with your coach.

Get Ready

✅ Weights for Glute Bridges
✅ Weights for Turkish Sit-ups
⏱ Clock set to stopwatch. Record completed time.

Warm-up

8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

🤰 Option

8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

See warm-up details
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Four by Floor

September 27, 2021

8

-

minutes warming up

12

-

15

minutes working out

What a thoughtfully written workout! This makes us coaches so proud. From his chosen movements and repsheme, you're going to get to work on rotational movements that tackle your core and a weighted Glute movement that will tackle that 🍑.

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.

2021-09-27 Four by Floor by Joel

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.

Push-ups
Push-ups

Pushing Movements

Rotational Planks
Rotational Planks

Core + Shoulder Stability