Help keep your group healthy and happy!
6
-
minutes warming up
20
-
minutes working out
HELLO hamstrings! Today we're all about going slow/controlled on the first movement, then fast and furious on the second. Both movements will tax the back/hamstrings, especially as the numbers climb.
Go immediately from the RDLs into the Swings, but rest as needed after each set.
Do this workout live with an attentive and entertaining coach!
For Load
10-10-10-10-10
Sumo Romanian Deadlifts (RDLs)
8-10-12-14-16
Double-arm Swings
*2-sec. lowering on each RDL.
Accessory
3 Sets
8 Hamstring Walk-outs
10 Split-stance Rows, each 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.
Sumo Romanian Deadlifts
Use the same, medium-heavy load throughout all sets.
Options: perform to knee level or to the mid shin, but not the ground.
Equipment: barbell, dumbbells, kettlebells, jugs of water.
Double-arm Swings
Should be a medium weight, but feels heavy after all of the deadlifts before.
💪 perform 4-6-8-10-12 rep scheme
🤰 perform Single-arm Swings, total reps (switch arms half way through each set).
Equipment: erform with two weights, one in each hand, like dumbbells, kettlebells, jugs of water.
Hamstring Walk-outs
Should be a challenging difficulty to complete all sets.
Options: adjust to 3-reps.
🔥 perform 10-reps.
Split-stance Rows
Should be a medium weight where you can do all reps unbroken.
Equipment: single weight like a dumbbell, kettlebell, jug of water, backpack.
Have a question? Chat with your coach.
✅ Weights for Deadlifts and Swings.
✅ Weight for Split-stance Row.
✅ Floor space for Hamstring Walk-outs.
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
20
-
minutes working out
HELLO hamstrings! Today we're all about going slow/controlled on the first movement, then fast and furious on the second. Both movements will tax the back/hamstrings, especially as the numbers climb.
Go immediately from the RDLs into the Swings, but 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.
.png)
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.
Dynamic Hip Movements
Posterior Movements
Pulling Movements
