Frodo Flex Friday

July 1, 2022

5

-

8

minutes warming up

15

-

18

minutes working out

Who said Hobbits weren't swole? Shoulders and core today with some heavy Rows/Holds with increasing load. Paloff Presses will make things burn! Your goal is to stay consistent throughout each round.

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

12-12-10-10-8-8-6-6
Bent Row + Hold, each side*
30-sec. Max Tall Kneeling Paloff Presses after each set

*Perform 12 Rows on the right, while left holds, switch sides = 1 set.

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.

Bent Row + Hold
Each arm should be unbroken, but you can put the weight down between sides. Goal is to start light but then get heavier!

Options: if unable to add weight throughout sets, add +1-sec. lowering for each rep decrease, i.e. 1-sec. lowering on each rep of the 10s, 2-sec. lowering on each set of 8s, and 3-sec. lowering on each set of 6s (lowering = chest to lockout).
🤰 option to perform Single-arm Supported Row.
Equipment: a pair of weights like dummbells, kettlebells, bottles of water.

Tall Kneeling Paloff Press
Pick a light weight where you can move the entire 30-sec. without stopping.

Options: pick a lighter or heavier weight.
Equipment: one weight like a bumper plate, DB, KB, backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weights for Bent Row + Hold.
✅ Weight for Paloff Press.

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans
20 Single-leg V-ups

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
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Frodo Flex Friday

July 1, 2022

5

-

8

minutes warming up

15

-

18

minutes working out

Who said Hobbits weren't swole? Shoulders and core today with some heavy Rows/Holds with increasing load. Paloff Presses will make things burn! Your goal is to stay consistent throughout each round.

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.

2022-07-01 Frodo Flex Friday By Coach Janet

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.

Bent Over Row + Hold
Bent Over Row + Hold

Pulling + Stability