Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
18
minutes working out
You'll be on your back during, and probably AFTER this intense shoulder complex! Perform reps of the Floor Press with Glute Bridge and go immediately into the Double Alternating Floor Presses without breaking! Rest as needed after each set to go as heavy as possible.
Do this workout live with an attentive and entertaining coach!
12-12-10-10-8-8
Floor Press with Glute Bridge*
8-8-10-10-12-12
Double Alternating Floor Presses, total
*3-sec. lowering on each rep.
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
Should be a medium weight/difficulty.
💪 perform 10 Glute Bridges first, then Floor Press without the Glute Bridge, but with the same tempo.
Double Alternating Floor Press
Should be a medium weight when fresh, but will feel heavy after the first Floor Presses.
💪 perform 6-6-8-8-10-10 rep scheme.
Equipment
Two weights, one in each hand like dumbbells, kettlebells, bottles of water.
🤰 Mama Version
45-40-35-30-25-20 sec.
Back-supported Glute Bridge Hold OR Good-mornings
10-10-12-12-14-14
Elevated Push-ups
Have a question? Chat with your coach.
✅ Weights for Floor Press.
2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions
Then,
30-sec. Wall Pec Stretch, each side
5
-
7
minutes warming up
15
-
18
minutes working out
You'll be on your back during, and probably AFTER this intense shoulder complex! Perform reps of the Floor Press with Glute Bridge and go immediately into the Double Alternating Floor Presses without breaking! Rest as needed after each set to go as heavy as possible.
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.
Glute Movements 🍑
Pressing Party
