Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
20
minutes working out
Flex Friday brings us a press/push bonanza, with the goal of going heavy and hard for the shoulders, instead of the legs like Wednesday ;) We're finishing off with a Tabata that allows you to "rest" in the lockout position. So nice of us :)
10 Rounds for Quality, Not Time:
5 Eccentric Push-ups
5 Z-Presses, Right Arm
5 Z-Presses, Left Arm
*Rest as needed between movements/sets.
Afterburner Tabata + Holds
20-sec. Alternating Single-arm Floor Presses
10-sec. hold at the top
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.
Eccentric Push-ups
Pick an option that is challenging but where you can still maintain good position in your core/hips.
Options: adjust duration of eccentric/lowering time (longer the harder, shorter easier).
💪 perform on knees/hands elevated.
🤰 perform with hands elevated.
🔥 perform for 7-reps for 5+ sec. per rep.
Z-Presses
Pick an option that feels heavy and challenging.
Equipment: barbell, dumbell(s), kettlebell(s), backpack, bottles.
Alternating Single-arm Floor Presses + Hold
Pick a light weight you can move fast.
🤰 non-lying version: perform 3 Sets of 10-20 sec. Side Plank Hold (floor or elevated), resting as needed.
Equipment: dumbbell(s), kettlebell(s), bottles."
Have a question? Chat with your coach.
✅ Weight for Z Presses.
✅ Weights for Floor Presses.
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
18
-
20
minutes working out
Flex Friday brings us a press/push bonanza, with the goal of going heavy and hard for the shoulders, instead of the legs like Wednesday ;) We're finishing off with a Tabata that allows you to "rest" in the lockout position. So nice of us :)
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.
