Help keep your group healthy and happy!
5
-
8
minutes warming up
10
-
minutes working out
We're going as heavy as we can with what we have. We have a full body pump, working our glutes and also throwing shoulder endurance to put a stamp on TGIF! Even though the carries are shoulder focused, it's super important to stay engaged in our midline to maintain opimal position.
Do this workout live with an attentive and entertaining coach!
As far as possible in 10 min.
2 Front-rack Curtsy Lunge, reps each side
10 sec. Mixed Carry (one arm OH, other Suitcase)
+ 2 reps to the Lunges & 5 sec. to Carry each new round
*HEAVY Lunge stimulus, light Carry stimulus.
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.
Lunges: reduce load, then perform only bodyweight.
Carry: first reduce load, then alternate each round with double DB/KB Suitcase Carry and the opposite rounds double-handed Overhead Carry (not Single-arm).
Equipment Options:
Lunges with Barbell or pair of DBs
Carries with a pair of DBs, KBs
Things Around the House - Water Jugs, Water Bottle, Cans, Weighted Backpack
Have a question? Chat with your coach.
✅ Weight option for Curtsy Lunges. Something heavy. We call it Flex Friday for a reason.
✅ Two objects for mixed carry. Something light.
⏱ Clock set to 10 minute timer, making sure to keep an eye on it to time your holds.
4-8-12
Prone Snow Angels
Alt. Bodyweight Curtsy Lunge
5
-
8
minutes warming up
10
-
minutes working out
We're going as heavy as we can with what we have. We have a full body pump, working our glutes and also throwing shoulder endurance to put a stamp on TGIF! Even though the carries are shoulder focused, it's super important to stay engaged in our midline to maintain opimal position.
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.
Posterior
Core + Stability Movements
