Help keep your group healthy and happy!
4
-
6
minutes warming up
10
-
12
minutes working out
Some weights mixed with challenging holds today. The goal is to pick an L-sit option that will challenge you for 20 seconds. These should be 20 WHOLE cumulative seconds, so if you drop at 15 seconds you'll owe another 5 seconds until you move on.
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.
Sumo Deadlift High-Pulls
Options: start at knees instead of the ground.
💪/🤰 omit the round of 21.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack → if performing Single-am, option to perform reps per side.
L-Sit
Options: perform on the floor → on dumbbell/kettlebell handles → between two chairs → bend one knee, while keeping the other straight, 10-sec./side → both knees bent
💪 10-15 sec. Hollow Hold.
🤰 perform Dip Support Hold.
Equipment: floor, chairs, dumbbell/kettlebell handles
Rest Option
💪/🤰 option to add in 30-sec. of rest after each round.
Have a question? Chat with your coach.
✅ Weight for Sumo Deadlift High-pull. ✅ Something to hold your L-sit on. ⏱ Clock set to stopwatch. Record time of completion.
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
10
-
12
minutes working out
Some weights mixed with challenging holds today. The goal is to pick an L-sit option that will challenge you for 20 seconds. These should be 20 WHOLE cumulative seconds, so if you drop at 15 seconds you'll owe another 5 seconds until you move on.
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
Core Movements
