Sleigh All Day

December 20, 2022

8

-

12

minutes warming up

12

-

15

minutes working out

Laterally speaking, we're pairing single-sided movements with side to side movements and it's going to sleigh. Your goal is to get move with control while keeping tension for the movements with 50 reps, then go fast for the 1-min movements.

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?Β 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.

πŸ”“ 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.

Single-leg Glute Bridge
Options: modify to 30-reps, total
πŸ’ͺ perform Glute Bridges
🀰 perform Staggered-stance Deadlift if unable to lie back

Lateral Jumps
Options: jump over an object or simply jump on the ground laterally.
🀰 perform Lateral Hot Feet

Alternating V-ups
Options: touch hand to opposite toe, then shin, then knee, keeping the legs straight.
πŸ’ͺ perform 25 Lying Leg Raises
🀰 perform Seated Side Reaches, total

Lateral Step-ups
Options: perform with weight in hands held at the shoulders, chest, or sides.
πŸ’ͺ/🀰 perform without weight
Equipment: elevated surface like a box, chair, stool, or stairs
No Equipment Option: perform Lateral Lunges

Single-arm Hang Snatches
Equipment: single small weight like a dumbbell, kettlebell, or jug of water

Lateral Step-overs
Options: step onto an object then over or completely clear the object with your step.
πŸ’ͺ/🀰 perform to a low surface, something you can completely step over and onto the other side.
Equipment: elevated surface like a box, chair, stool, or stairs
No Equipment Option: perform in the air over an imaginary object

Have a question? Chat with your coach.

Get Ready

βœ… Something to step on
βœ… Weight for Snatches

Warm-up

8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees  after each round / Marching High Knees (🀰)

Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side

See warm-up details
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Sleigh All Day

December 20, 2022

8

-

12

minutes warming up

12

-

15

minutes working out

Laterally speaking, we're pairing single-sided movements with side to side movements and it's going to sleigh. Your goal is to get move with control while keeping tension for the movements with 50 reps, then go fast for the 1-min movements.

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2022-12-20 Sleigh All Day 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

πŸ‘ Posterior Movements

Lateral Jumps
Lateral Jumps

Jumping Movements

Alternating V-ups
Alternating V-ups

Core Movements

Lateral Step-ups
Lateral Step-ups

πŸ‘ Posterior Movements

Single-Arm Hang Snatch
Single-Arm Hang Snatch

It's All in the Hips

Lateral Step-overs
Lateral Step-overs

Unilateral Movements