Things are Getting Complex... Pt. 2

December 9, 2022

7

-

minutes warming up

18

-

minutes working out

Skwaatz complex in a few different variations/positions! Perform the Back Squat slowly and as heavy as possible, then taking the weight off and going immediately into the next two movements. The legs are gonna burn, so fight to keep the chest up!

Coaching

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For Quality and Load

Squat Complex
7 Sets
9 Back Squats, 3-sec. lowering
11 Lateral Lunges, each side
13 Sumo Squats

*Rest as needed after each 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.

Back Squat
Choose a heavy weight that burns right around rep 6 and you fight through!

Options: hold one weight across the back of the shoulders or one weight in each hand oriented towards the back of the shoulders.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack

Lateral Lunges
Perform entirely without weight. Should be able to do all one side without stopping into the next.

Options: adjust to 9-reps
💪/🤰 option to perform Lateral Step-up

Sumo Squats
Perform entirely without weight and without stopping!

Options: adjust to 11-reps
💪/🤰 option to perform sitting back to a chair

Have a question? Chat with your coach.

Get Ready

✅ Weight for all the movements.

‍

Warm-up

7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels

Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching

See warm-up details
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Things are Getting Complex... Pt. 2

December 9, 2022

7

-

minutes warming up

18

-

minutes working out

Skwaatz complex in a few different variations/positions! Perform the Back Squat slowly and as heavy as possible, then taking the weight off and going immediately into the next two movements. The legs are gonna burn, so fight to keep the chest up!

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.

2022-12-09 Things are Getting Complex... Pt. 2 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.

Lateral Lunges
Lateral Lunges

🍑 Posterior Movements

Sumo Squat
Sumo Squat

Squatting Movements

Back Squats
Back Squats

Squat Family