Help keep your group healthy and happy!
8
-
minutes warming up
22
-
25
minutes working out
Did someone say leg day? Today we have a combo of single-sides leg movements that will target your 🍑 and will get deep into those hip flexors, add in a run and your legs have never felt so heavy, GREAT!
Do this workout live with an attentive and entertaining coach!
4 Rounds
8 Front-rack Split Squats
8 Bulgarian Split Squats
8 Bulgarian Split-stance Jumps
400-m Run
Rest 2-min.
*Reps each side.
Inside Version:
Replace 400-m with
40 Quick Jumps
40 Lateral Jogging High Knees
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.
Front-rack Split Squats
Options: perform with one weight held by both hands at the chest.
Bulgarian Split Squats
Options: perform with or without weight —> raise or lower height of the back leg to adjust difficulty.
Bulgarian Split-stance Jumps
💪 perform 16 Scissor Jumps.
🤰 omit this movement.
Run
Options: Row 500-m, Bike 2-min, or Walk/Jog 2-min.
🤰 perform 90-sec. Back-rack Carry or Inside Version at a slower pace.
Equipment
Weight: barbell, dumbbells, kettlebells, bottles of water.
Box: box, chair, stool, couch.
💪/🤰Additional Options
Option 1: perform 3 Rounds with weight.
Option 2: perform 4 Rounds with no weight.
Have a question? Chat with your coach.
✅ Weight for Front Rack Split Squats.
✅ Optional weight for Bulgarian Split Sqauats.
✅ Something to elevated back leg on for Bulgarian movements.
📍 Map out your 400m Run.
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
22
-
25
minutes working out
Did someone say leg day? Today we have a combo of single-sides leg movements that will target your 🍑 and will get deep into those hip flexors, add in a run and your legs have never felt so heavy, GREAT!
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.
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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.
🍑 Posterior Movements
Posterior 🍑
Jumping Movements
Jumping Movements
Jumping Movements
