Ferengi Shoulder Frenzy

July 11, 2022

6

-

minutes warming up

15

-

18

minutes working out

A lot of fun movements today, but we want you to focus on challenging the Wall Climbs and Handstand Push-ups on the box (or any elevated surface). Your goal is to get through the 5 rounds for time, but we want you to stay tight and controlled for the inverted movements. After being upside down so much, your head may start to feel like a Ferengi!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

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.

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*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.

Wall Climbs
These will be hard! Pick something that challenges you but you can still move through.

Options: perform 1-2 reps → only go up the wall half way instead of all the way.
💪/🤰 perform 30-sec. Bear Crawl.

Weighted Swings
Pick a medium weight where you have to really use your hips ;)

Options: use heavier or lighter weight → perform to eye level → perform 8-10 reps → perform to chest level.
🤰 perform Single-arm Swings, chest level, total reps.
Equipment: single weight like a dumbbell, kettlebell, backpack, bottle of water.

HSPU on Box
Wall Climbs will tire your shoulders out, so go with an easier to medium difficulty.

Options: perform with feet on box → perform with knees on box → increase/decrease height of the elevation.
💪 perform Pike Push-ups.
🤰 perform Seated Press.
Equipment: box, chair, stool, couch.

Lateral Jumps
These should be fast! Pick an easier option to move through.

Options: jump over a higher or lower object → jump with two feet → reduce to 18-reps → skip/hop over the weight with one foot at a time.
💪 perform on the ground, not over an object.
🤰 perform Lateral Toe Taps.
Equipment: jump over the weight you're using for Swings.

Have a question? Chat with your coach.

Get Ready

✅ Wall space for Wall Climbs.
✅ Weight Swings & Jump-overs.
✅ Object to put your feet on.

‍

Warm-up

1-min. Bear Crawl - Bent Knees

3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side

1-min. Bear Crawl - Straight Legs

Then,
1-min. Child's Pose

See warm-up details
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Ferengi Shoulder Frenzy

July 11, 2022

6

-

minutes warming up

15

-

18

minutes working out

A lot of fun movements today, but we want you to focus on challenging the Wall Climbs and Handstand Push-ups on the box (or any elevated surface). Your goal is to get through the 5 rounds for time, but we want you to stay tight and controlled for the inverted movements. After being upside down so much, your head may start to feel like a Ferengi!

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.

2022-07-11 Ferengi Shoulder Frenzy 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.

Wall Climbs
Wall Climbs

Everything Stability

Weighted Swings
Weighted Swings

It's All in the Hips

Handstand Push-up on a Box
Handstand Push-up on a Box

Pressing Movements

Lateral Jumps
Lateral Jumps

Jumping Movements