Help keep your group healthy and happy!
5
-
7
minutes warming up
10
-
12
minutes working out
If you've ever questioned how your hamstrings were doing, today is the day we get to know them REALLY well. Your goal is to get through the movements one time as fast as you can, but of course the kicker is you're going to be rudely interrupted by 2 Candlestick Burpees every minute.
30 Suitcase Deadlifts, Right
30 Sumo Deadlifts
30 Suitcase Deadlifts, Left
30 Sumo Deadlift High-pulls
Every Minute on the Minute, perform:
2 Candlestick Burpees
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.
ALL Deadlifts
Pick something medium that challenges you.
Options: reduce to 20-reps.
💪/🤰 perform Sumo Deadlift High-pulls as Single-arm.
Equipment: barbell, dumbells, kettlebells, backpack.
Candlestick Burpees
These should be easy to move through, no more than 15-sec.
Options: adjust Candlestick to a back roll and/or use one chair on each side to help assist out of the Candlestick bottom → roll to a Kick-back instead of Burpee.
🤰 perform 8 Bird Dogs, total reps.
💪/🤰 Additional Options
- adjust all reps to 20.
- option to perform all Deadlifts to the knee level instead of touching the ground.
- option to perform EMOM every 2-min. instead.
Have a question? Chat with your coach.
✅ Weights for all the Deadlifting.
10-20-30-sec. of each:
Swings
Mountain Climbers
Single-leg Jumps*
Rest
*Switch sides as needed.
Then, 1-min. each of:
Standing Fold
Child's Pose
Mamas
10-20-30-sec. of each:
Swings
Elevated Mountain Climbers
Walk on Toes
Rest
Then, 1-min. each of:
Sumo Stance Standing Fold
Child's Pose
5
-
7
minutes warming up
10
-
12
minutes working out
If you've ever questioned how your hamstrings were doing, today is the day we get to know them REALLY well. Your goal is to get through the movements one time as fast as you can, but of course the kicker is you're going to be rudely interrupted by 2 Candlestick Burpees every minute.
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.
Posterior Movements 🍑
Hammies
🍑 Posterior
Burpee Family
