Help keep your group healthy and happy!
6
-
minutes warming up
18
-
minutes working out
Your goal is to get max reps for each part, but make sure you choose options where you feel challenged. For the 3-minute round, you have Glute Bridges, but to keep things exciting, you can change it up with a mix of Single-leg, add weights, etc! It's choose your own glute adventure.
Do this workout live with an attentive and entertaining coach!
3-min. Glute Bridges
2-min. Single-arm Sumo Deadlift High-pulls
1-min. Bent Over Rows
3 Rounds
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.
Glute Bridges - Elevated & Floor
Options: perform with varied elevation under the feet → perform with load held at the hips → perform with no weight → move feet further forward instead of directly under knees.
🤰 perform Back-supported Glute Bridges if laying is uncomfortable.
🔥 perform Single-leg, elevated/floor/weight/no-weight.
Equipment: optional weight to hold in hips - barbell, dumbbell, kettlebell, backpack.
Single-arm Sumo Deadlift High-pull
Options: perform to the knees instead of the floor.
Equipment: single weight, like dumbbell, kettlebell, backpack, or jug of water.
Bent Over Rows
🤰 perform Single-arm Supported Rows.
Equipment: one weight (like barbell or backpack held with both hands), or two weights (dumbbells/kettlebells/cans)
Have a question? Chat with your coach.
✅ Weight(s) Sumo Deadlift and Bent Over Rows.
✅ Optional weight for Glute Bridges.
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
18
-
minutes working out
Your goal is to get max reps for each part, but make sure you choose options where you feel challenged. For the 3-minute round, you have Glute Bridges, but to keep things exciting, you can change it up with a mix of Single-leg, add weights, etc! It's choose your own glute adventure.
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.
Glute Movements 🍑
🍑 Posterior
Pulling Movements
