Help keep your group healthy and happy!
4
-
6
minutes warming up
12
-
minutes working out
Yesterday, we worked on balanced on two legs, today, we're testing out our single-side strength and stability. Do this workout with control and full range of motion, and your legs will be tree stumps like Lilo! For the Double-unders/Single-unders pick an option that allows you to complete big sets at a time.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 12-min.
10 Single-leg Deadlift, each side
15 Single-arm Sumo Deadlift High-pull, each side
100 Double-unders/Single-unders
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.
Single-leg Deadlift
Go lighter here to focus on balance and getting as low as possible.
💪 perform Bird Peckers, each side.
🤰 perform Staggered-stance Deadlifts, each side.
Equipment: barbell, dumbbell(s), kettlebell(s), cans of soup, backpack.
Single-arm Sumo Deadlift High-pull
Go with a heavier/more challenging weight.
Options: perform to the knee level instead of the ground.
Equipment: dumbbell(s), kettlebell(s), water bottles.
Double/Single-unders
Pick an easier option that allows you to actively recover.
Options: adjust to 50-75 reps → peform 90-sec. practice reps.
💪 or No Equipment Option: perform T-Jumps.
🤰 perform Toe Taps, total reps.
Have a question? Chat with your coach.
✅ Weight for Single-leg Deadlifts and Sumo Deadlift High-pulls.
✅ Jumprope, real or imaginary.
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
12
-
minutes working out
Yesterday, we worked on balanced on two legs, today, we're testing out our single-side strength and stability. Do this workout with control and full range of motion, and your legs will be tree stumps like Lilo! For the Double-unders/Single-unders pick an option that allows you to complete big sets at a time.
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.
Jumping Movements
Jumping Movements
Hammies
🍑 Posterior
