Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
18
minutes working out
It's Friday, so you know what that means? 💪 Using what you have around the house, go as heavy as you can. We're looking for controlled movements today, so no rush in getting the reps done because we're after quality not speed.
Do this workout live with an attentive and entertaining coach!
For Quality/Load, Not For Time:
4-6-8-10-12
Sumo Stance Deadlifts
Front-rack Weighted Split Squat, per side
Single-arm Kneeling Presses, per side
In between each set 12 Weighted Deadbugs
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.
Go as heavy as you can with what you have on the Sumo Deadlifts and the Single-arm Kneeling Presses. For the Weighted Deadbugs, we're just looking for a little extra resistance to challenge the core and for such a small movement, you won't need too much weight.
Sumo Deadlift
- Adjust load.
- If your weights are on the light side for your abilities, perform each rep with a 2-second descent
- Beginners: only perform the Deadlifts to the knee or right below instead of the ground.
FR Split Squat
- Adjust load.
- Beginners: perform without weight.
- Option to scale up to a Suitcase Weighted Split Squat - super grippy!
SA Kneeling Press
- Adjust load.
- If your weights are on the heavy side for your abilities, increase reps by 1 each round instead of 2 (i.e. 4-5-6-7-8).
- If your weights are on the light side for your abilities, perform each rep with a 2-second descent (i.e. press out, then slowly lower).
Weighted Deadbugs
- First, take away the weight, but keep arms up.
- Next, perform with arms to the sides, lower the legs only.
- Beginners: perform as 12 Scissor Kicks, each leg.
-Deadlifts/Split Squats: barbell, DBs, KBs, or backpack.
- SA Kneeling Presses/Deadbug: one weight - DB, KB, or water jug.
Sub regular Deadbugs
Have a question? Chat with your coach.
✅ Weight(s) option for Sumo Deadlift.
✅ Weight option for Kneeling Press.
✅ Weight option for Deadbugs.
2 Rounds
15 Sumo Squats
30-sec. Rotational Mountain Climbers
15 Kang Squats
30-sec. Star Side Planks, each side (scale to knee)
Then,
1-min. Butterfly Stretch
6
-
8
minutes warming up
15
-
18
minutes working out
It's Friday, so you know what that means? 💪 Using what you have around the house, go as heavy as you can. We're looking for controlled movements today, so no rush in getting the reps done because we're after quality not speed.
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.
