Help keep your group healthy and happy!
8
-
minutes warming up
12
-
minutes working out
Today we're getting deep into those posterior muscles. Deeeeeep. The goal is to try and keep the Bulgarian movements as unbroken as possible, especially leading into one another. This will allow for maximum burnage! The Chair Dips are thrown in the mix to give your legs a bit of a break, but don't take those too lightly.
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.
Bulgarian Lunges
Options: perform with no weight.
💪/🤰 perform Split Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, or jugs of water. Also a chair, stool, or anything sturdy to elevate back of the leg.
Bulgarian Split Stance Jump
Options: go as low as you can → replace jumping at the top, with going on tip toes → reduce to 4-6 reps.
💪 perform a Split Stance Jump without the raised back leg.
🤰 perform 8 Toe Taps, each side.
🔥 perform this movement with weight! DAANG!
Equipment: chair, stool, or anything sturdy to elevate back of the leg.
Chair Dips
Options: legs straight → knees bent → push off the ground with legs.
💪/🤰 reduce to 8-10 reps, but slower tempo.
🔥 perform Dips Between Chairs.
Equipment: chair, stool, couch.
Have a question? Chat with your coach.
✅ Weight for Bulgarian Lunges.
✅ Something sturdy for Chair Dips and also to elevate back foot for Bulgarian Lunges.
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
12
-
minutes working out
Today we're getting deep into those posterior muscles. Deeeeeep. The goal is to try and keep the Bulgarian movements as unbroken as possible, especially leading into one another. This will allow for maximum burnage! The Chair Dips are thrown in the mix to give your legs a bit of a break, but don't take those too lightly.
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.
Posterior 🍑
Jumping Movements
Pushing Movements
