All My Single Legs!

April 11, 2022

5

-

7

minutes warming up

15

-

minutes working out

Getting down with some plankin' and pullin' today.. but the hardest part may be those holds! Challenge the difficulty and weight, just so much that you can perform each movement unbroken, but take time between movements to reset and fight through the reps/duration.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 15-min.
30-sec. Single-leg Plank Hold, total
15 Plank Drags, total
10 Single-arm Sumo Deadlift High-pulls, total
15 Plank Drags, total
30-sec. Single-leg Plank Hold, total
Rest 1-min.

‍

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.

Single-leg Plank Hold
Pick a difficulty that you can hold the entire duration on each leg without stopping.

Options: hold on hands or elbows → decrease duration to 20-sec., 10-sec. each side.
💪 perform on knees.
🤰 perform with hands elevated.

Plank Drags
Go for a light-medium weight here and challenge your core!

Options: reduce to 10-reps.
💪/🤰 perform on knees.

Single-arm Sumo Deadlift High-pulls
Go med-heavy to challenge the legs.

Options: adjust load → perform only to knee level instead of ground.

Equipment
Single weight like dumbbell, kettlebell, bottle, or backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Plank Drags & Sumo Deadlift High-pulls.
⏱ Clock to time your 1-min. rest.

‍

Warm-up

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

See warm-up details
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All My Single Legs!

April 11, 2022

5

-

7

minutes warming up

15

-

minutes working out

Getting down with some plankin' and pullin' today.. but the hardest part may be those holds! Challenge the difficulty and weight, just so much that you can perform each movement unbroken, but take time between movements to reset and fight through the reps/duration.

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.

2022-04-11 All My Single Legs! by Coach Cheryl

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.

Single-Leg Planks
Single-Leg Planks

Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements