Joyful by Coach Janet

November 25, 2022

6

-

8

minutes warming up

18

-

20

minutes working out

Nothing better than using some Thanksgiving fuel than for strength gains! We're slowing down the pace - you may feel a little sluggish! - to go heavy shoulders and lower body. Go as heavy as possible today on part one, then medium difficulty on part two.

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

5 Sets
10 Seated Press + 30-sec. Hold
15 Seated Good-mornings

*Rest as needed between movements.

Accessory
3 Sets
10 Double Alternating Bent Rows, 1-sec. pause at the chest
10 Single-leg Glute Bridge, 1-sec. pause at top

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.

Seated Press + Hold
Perform a heavy/challenging weight where you can do all reps/hold in a row.

Options: reduce hold duration to 15–20 sec
Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water

Seated Good-morning
Perform a medium weight and prioritize going as low as possible with a flat back.

Equipment: weights (dumbbell, barbell, kettlebell, backpack) and surface to sit on (chair, stool, etc.)

Double Alternating Bent Over Rows
Choose a light weight where you can do all reps in a row and not sacrifice positioning or the pause.

Equipment: two weights like a pair of dumbbells, kettlebells, or bottles of water

Single-leg Glute Bridge
Choose a number of reps that allows you to pause and maintain a full hip extension at the top.

💪/🤰 perform Staggered-stance Glute Bridge or Staggered-stance Hip Hinge, with weight.

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Presses and Good-morning.
✅ Pair of weights for Rows.
✅ Surface to sit on for Good-mornings.

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Joyful by Coach Janet

November 25, 2022

6

-

8

minutes warming up

18

-

20

minutes working out

Nothing better than using some Thanksgiving fuel than for strength gains! We're slowing down the pace - you may feel a little sluggish! - to go heavy shoulders and lower body. Go as heavy as possible today on part one, then medium difficulty on part two.

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.

2022-11-25 Joyful 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.

Single-Leg Glute Bridge
Single-Leg Glute Bridge

🍑 Posterior Movements

Seated Good Mornings
Seated Good Mornings

All you need is a chair!🪑

Seated Presses (on chair)
Seated Presses (on chair)

Pressing Movements