Help keep your group healthy and happy!
8
-
minutes warming up
35
-
45
minutes working out
Operation Clydesdale. Posterior Chain dominant day with just enough quads to keep your enemies confused. Make the DLs heavy. The banded hammy supersets should just be getting the back legs angry so when you try to lunge, to look like a newborn Deer, a Fawn if you will. Lunges and split squats can be put more into the quads OR hamstrings depending on posture and position. Make the lunge more quad by allowing knees forward over toes, but not far enough for heels to come up. Split squats, descend down and back into the glutes to emphasize the posterior.
Do this workout live with an attentive and entertaining coach!
Major Lift
DEADLIFTS
2X15 WARMUP WEIGHT
4X10 HEAVY
90 SECONDS REST BETWEEN SETS
---
Girth Differential
5 Rounds - superset
20 BANDY HAMSTRING CURLS
20 WALKING LUNGES (10 EACH)
60 SECONDS RESET BETWEEN SETS
—
3 Rounds - superset
8 DB FORWARD LUNGE IN PLACE (RT LEG ONLY)
8 DB BULGARIAN SPLIT SQUAT (RT LEG ONLY)
60 SECONDS RESET BETWEEN SETS
—
repeat on the left side
—
CRY IN THE SHOWER.
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.
No Equipment Option
5 Rounds - superset
20 Hamstring Walkouts
20 WALKING LUNGES (10 EACH)
60 SECONDS RESET BETWEEN SETS
—
3 Rounds - superset
8 FORWARD LUNGE IN PLACE (RT LEG ONLY)
8 BULGARIAN SPLIT SQUAT (RT LEG ONLY)
60 SECONDS RESET BETWEEN SETS
—
repeat on the left side
—
CRY IN THE SHOWER.
Have a question? Chat with your coach.
✅ Weights for Deadlift
✅ Something to elevate your leg for Bulgarian Split Squats
✅ Band for Hamstring Curls
TABATA:
MOUNTAIN CLIMBERS
AIR SQUAT
SITUPS
LATERAL HOPS (TWO FEET, SIDE TO SIDE)
*20 SECONDS OF WORK, 10 SECONDS OF REST, ALTERNATING BETWEEN EACH MOVEMENT FOR A TOTAL OF 4 ROUNDS EACH.
WHEN YOU REACH 8 MINUTES, YOU'RE WARM. NOT ONE SECOND BEFORE.*
--- STRETCH ---
8
-
minutes warming up
35
-
45
minutes working out
Operation Clydesdale. Posterior Chain dominant day with just enough quads to keep your enemies confused. Make the DLs heavy. The banded hammy supersets should just be getting the back legs angry so when you try to lunge, to look like a newborn Deer, a Fawn if you will. Lunges and split squats can be put more into the quads OR hamstrings depending on posture and position. Make the lunge more quad by allowing knees forward over toes, but not far enough for heels to come up. Split squats, descend down and back into the glutes to emphasize the posterior.
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.
.png)
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.
