Help keep your group healthy and happy!
5
-
8
minutes warming up
15
-
20
minutes working out
Today we're slowing things down with a different kind of plank. We're targeting our adductors and abductors (outside thigh, inside thigh). These movements aren't super complex, but they are super effective. Then, just to put a stamp on everything, we'll end with some lateral movements.
15-30-45-60 seconds per side of:
Copenhagen Planks, each side
Clamshells, each side
*Rest the same amount of time.
*Complete all second intervals on one side before switching.
Then,
5 Rounds For Quality/Load, Not Time:
8 Lateral Step-overs, each side
8 Lateral Lunge + High-pull, 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.
Copenhagen Planks
These will be challenging, so pick an option where you're able to do at least 15 seconds at a time.
Options: perform on ankles/feet → perform on inside knee → place lower leg on the ground.
🤰 option to perform Cross-body Leg Lifts.
Clamshells
For this movement, it's more about control and less about how many you can do in one set.
Options: Side Plank Hip Lifts.
Lateral Step-overs
Pick an option that is challenging.
🤰 perform without weight to a low object.
No Equipment? Step laterally over an object that is about knee height.
Equipment: barbell, dumbell(s), kettlebell(s), backpack / box, stool, chair.
Lateral Lunge + High-pull
Pick an option that prioritizes range of motion first. We'd rather you go lighter and lower than heavier and only half way.
Options: only go as low as comfortable on the Lateral Lunge.
🤰 perform Single-arm Upright Rows, each side.
Equipment: single weight like dumbbell, kettlebell, backpack, or jug of water.
Have a question? Chat with your coach.
✅ Something to elevate your leg.
✅ Something to step-over.
✅ Weight for Lateral Step-overs.
✅ Weight for Lateral Lunge + High Pull.
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
-
20
minutes working out
Today we're slowing things down with a different kind of plank. We're targeting our adductors and abductors (outside thigh, inside thigh). These movements aren't super complex, but they are super effective. Then, just to put a stamp on everything, we'll end with some lateral 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.
Core Movements
Core Movements
Unilateral Movements
Posterior + Pulling Movements
