Help keep your group healthy and happy!
8
-
minutes warming up
18
-
20
minutes working out
Shoulders core are getting LIT today with some movement, holds, and carries! The key will be to maintain good positions with elbows in, shoulder blades pinched back, and a solid core. Go straight from the Bent Row + Hold into the Carry, adding weight if possible throughout the rounds.
Do this workout live with an attentive and entertaining coach!
6 Sets
10 Bent Row + Hold, total
30-sec. Front-rack Carry
Rest 1-min.
Then,
Accumulate 5-min.
Reverse Plank
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
Choose a medium weight where you can perform all reps in a row but it burns!
Options: perform up to 16-reps if weight is too light OR perform a slower lowering on each rep.
Front-rack Carry
Should be a medium weight but will feel heavy after the movement right before - completely unbroken duration!
Equipment: perform with one weight in each hand, like dumbbells, kettlebells, jugs of water
Reverse Plank
Should be a difficulty where you can hold in 30-60 sec. increments.
Options: perform with fingers facing you or backwards.
💪 accumulate 3-min
🤰 option to perform Side Plank, total time
Have a question? Chat with your coach.
✅ Weight for Bent Row + Hold & Carry
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
18
-
20
minutes working out
Shoulders core are getting LIT today with some movement, holds, and carries! The key will be to maintain good positions with elbows in, shoulder blades pinched back, and a solid core. Go straight from the Bent Row + Hold into the Carry, adding weight if possible throughout the rounds.
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.
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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.
Core Movements
Pulling + Stability
