Help keep your group healthy and happy!
12
-
minutes warming up
10
-
minutes working out
Today we're starting with a little shoulder maintenance to keep them healthy and happy. For this portion, use a light weight so you can focus on moving slow and controlled. Keep your shoulder blades back and down for all the movements. For the meaty part of the workout, use a moderate to heavy weight, something where you have to break up the bent over rows in the first set. The Bulgarian Split Squat Jump is PER side, so 21 on the left and 21 on the right.
Do this workout live with an attentive and entertaining coach!
For Time:
21-15-9
Supine Bent Over Row
Bulgarian Split Stance Jump, per side
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.
Row:
- reduce load.
Split Jump:
- First, reduce height of jump.
- Another option is to perform the Split Squat, stand up fully, then jump in a split stance (segment the 2 movements).
- Third option would be to perform this holding onto a chair or broomstick for support.
Have a question? Chat with your coach.
✅ Light weight option for shoulder maintenance exercises.
✅ A moderate-heavy weight option for Supine Bent Over Rows.
✅ Chair, Step, Box, or anything to elevate your legs for Bulgarian Split Stance Jump.
⏱ Clock set to stopwatch, record your time.
Shoulder Maintenance
3 Sets for Quality
10-15 Neutral Flyes (1 sec. hold)
10-15 Single-arm Cross-over
2-4-6-8-10
Front-to-back Lunges, each side
5-10-15-20-25
Jumping Jacks
12
-
minutes warming up
10
-
minutes working out
Today we're starting with a little shoulder maintenance to keep them healthy and happy. For this portion, use a light weight so you can focus on moving slow and controlled. Keep your shoulder blades back and down for all the movements. For the meaty part of the workout, use a moderate to heavy weight, something where you have to break up the bent over rows in the first set. The Bulgarian Split Squat Jump is PER side, so 21 on the left and 21 on the right.
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.
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.
Jumping Movements
Pulling Movements
