Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
We're getting all areas of the hamstrings both in strength and strength endurance. Focus on today is quality!
Take your time and only go as far down on the RDLs as you can while keeping back flat - for most this is knuckles just past the knees.
12-12-10-10-8-8
Sumo Romanian Deadlift
4-4-3-3-2-2
Cobra Kai Jump (Ninja Jump)
3 Sets
3-5 Hamstring Walk-outs
15-sec. Copenhagen Plank, 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 Deadlift
Start light then get heavier each set.
Options: if unable to add weight, perform the set of 10 with a 3-sec. and 8 reps with a 5-sec. descent on the way down (from top to bottom).
💪/🤰 only go to the top of the knee.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Cobra Kai Jump (Ninja Jump)
Make it hard so you can only do 1-rep at a time, reset, then go again.
Options: perform between chairs so you can use your arms to help you up/stabilize after you jump → perform with a stool in front so you can use your arms to push/assist you up the entire time.
💪 perform Tuck Jumps.
🤰 perform 20-20-16-16-12-12 Seated Knee Lifts, total.
Hamstring Walk-outs
Go slowly as possible on these, but you should be able to do all reps in a row.
Options: perform 2-reps.
💪/🤰 perform 10-12 Glute Bridges (add weight to make it harder).
Copenhagen Plank
Hold the entire time, but make it hard!
Options: adjust to 10-sec.
🤰 perform 10-12 Cross-body Leg Lifts, each side.
Have a question? Chat with your coach.
✅ Weight for Deadlifts.
✅Something to elevate your knee for Copenhagen Planks.
2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs
Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises
5
-
7
minutes warming up
20
-
minutes working out
We're getting all areas of the hamstrings both in strength and strength endurance. Focus on today is quality!
Take your time and only go as far down on the RDLs as you can while keeping back flat - for most this is knuckles just past the knees.
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
Posterior Movements
Jumping Movements
