Holly Flax-Flex Friday

July 22, 2022

6

-

8

minutes warming up

20

-

minutes working out

Two part FLAX Friday! The first portion is more strength oriented. Within each interval of work, the goal is to move the whole time! Use the rests to really gather energy to hit each round hard. For the second, the goal is more of a marathon - try to hold on as long as possible!

‍

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

6 Rounds
40-sec. 1 1/4 Squat, with pause*
20-sec. Rest
20-sec. Decline Push-up
40-sec. Rest

*1-sec. pause at each change of direction (bottom, 1/2 squat, bottom)

2-4-6-8-10-12-14...
Plank Hand to Elbow
20-sec. Wall Sit after each round

*Continue to increase by 2 reps until you can no longer perform the movement unbroken.

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.

1 1/4 Squat
Start out light, then continue to add weight each round to a weight that challenges you but does not force you to break the pause positions.

💪/🤰 perform for 30-sec., then rest 30-sec.
Equipment: barbell, dumbbells, kettlebells, backpack.

Decline Push-up
Should be challenging but manageable enough that you can go almost the whole 20-sec. without stopping.

Options: raise or lower level of your foot elevation.
💪 perform Deficit Push-ups → perform on knees.
🤰 perform Floor Press with Glute Bridge OR a challenging Elevated Push-up if you are unable to lie down.
Equipment: surface to elevate your feet onto, like a chair, stairs, stool.

Wall-sit
Should be easy enough to go unbroken the entire time without stopping.

🔥 perform with weight held at the chest or sides.

Plank Hand to Elbow
Should be difficulty where you can get at least to the round of 10.

💪 perform on the knees.
🤰 perform Quadruped Shoulder Taps (knees off or on the ground), R+L = 1 rep.

Have a question? Chat with your coach.

Get Ready

✅ Weigh for Squats.
✅ Wall space.

Warm-up

2 Rounds
15 Sumo Squats
30-sec. Rotational Mountain Climbers
15 Kang Squats
30-sec. Star Side Planks, each side (scale to knee)

Then,
1-min. Butterfly Stretch

See warm-up details
No items found.

Holly Flax-Flex Friday

July 22, 2022

6

-

8

minutes warming up

20

-

minutes working out

Two part FLAX Friday! The first portion is more strength oriented. Within each interval of work, the goal is to move the whole time! Use the rests to really gather energy to hit each round hard. For the second, the goal is more of a marathon - try to hold on as long as possible!

‍

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.

2022-07-22 Holly Flax-Flex Friday 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.

1 1/4 Squats
1 1/4 Squats

Squatting Family

Decline Push-ups
Decline Push-ups

Push-up Family

Plank Hand-to-Elbow
Plank Hand-to-Elbow

Core Movements

Wall Sit
Wall Sit

Hold Movements