Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
20
minutes working out
Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today? Go as heavy as you can with what you have. Today's focus is strength, so make sure you're taking your time to show control in those the movements.
2-4-6-8-10-8-6-4-2
Renegade Rows
Plank Drags
In between each set 6 Deadlifts
*Reps are 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.
Renegade Row
Pick a weight that feels challenging, but not so heavy that your body is leaning to the opposite side too much. We want smooth reps here.
Options: perform on the knees.
🤰 perform Single-arm Supported Row.
Plank Drags
Pick a weight that feels challenging. Make sure to place the object a good distance away from your body so that you have to really reach for it.
Options: perform on the knees.
🤰 perform Quadruped Hip Extension.
Deadlifts
Pick a weight that feels super challenging. If you don't have a heavy option, then use the following options.
Options: perform 8-10 reps OR perform each rep with a slow tempo (3-sec. to get from top to bottom, fast stand), if weights are too light.
🤰 option to perform Sumo Deadlifts if uncomfortable on back/abdomen.
Equipment
Rows/Drags: dumbbell(s), kettlebell(s), or jug of water.
- Deadlifts: barbell, dumbbell(s), kettlebell(s), jug of water(s), cat litter
Have a question? Chat with your coach.
✅ Weight for Renegade Rows.
✅ Weight for Plank Drags.
✅ Weight for Deadlifts.
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds
Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side
🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds
5
-
6
minutes warming up
18
-
20
minutes working out
Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today? Go as heavy as you can with what you have. Today's focus is strength, so make sure you're taking your time to show control in those the movements.
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.
