Help keep your group healthy and happy!
5
-
8
minutes warming up
15
-
18
minutes working out
Shoulders and core today with some heavy Rows/Holds with increasing load. Paloff Presses will make things burn! Your goal is to stay consistent throughout each round.
Go straight from Row into Presses, rest as needed after each set.
12-12-10-10-8-8-6-6
Bent Row + Hold, each side*
30-sec. Max Tall Kneeling Paloff Presses after each set
*Perform 12 Rows on the right, while left holds, switch sides = 1 set.
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.
Bent Row + Hold
Each arm should be unbroken, but you can put the weight down between sides. Goal is to start light but then get heavier!
Options: if unable to add weight throughout sets, add +1-sec. lowering for each rep decrease, i.e. 1-sec. lowering on each rep of the 10s, 2-sec. lowering on each set of 8s, and 3-sec. lowering on each set of 6s (lowering = chest to lockout).
- Mamas: option to perform Single-arm Supported Row.
- Equipment: a pair of weights like dummbells, kettlebells, bottles of water.
Tall Kneeling Paloff Press
Pick a light weight where you can move the entire 30-sec. without stopping.
- Options: pick a lighter or heavier weight.
- Equipment: one weight like a bumper plate, DB, KB, backpack.
Have a question? Chat with your coach.
✅ Weights for Bent Row + Hold.
✅ Weight for Paloff Press.
2 Rounds
30-sec. Mixed Carries, Right
20 Supermans
20 Single-leg V-ups
30-sec. Mixed Carries, Left
20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts
Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch
5
-
8
minutes warming up
15
-
18
minutes working out
Shoulders and core today with some heavy Rows/Holds with increasing load. Paloff Presses will make things burn! Your goal is to stay consistent throughout each round.
Go straight from Row into Presses, rest as needed after each set.
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.
Pulling + Stability
Core Movements
