Help keep your group healthy and happy!
8
-
12
minutes warming up
12
-
15
minutes working out
Laterally speaking, we're pairing single-sided movements with side to side movements and it's going to sleigh. Your goal is to get move with control while keeping tension for the movements with 50 reps, then go fast for the 1-min movements.
2 Rounds
50 Single-leg Glute Bridges, total
1-min. Lateral Jumps
50 Alternating V-ups
1-min. Lateral Step-ups
50 Single-arm Hang Snatches
1-min. Lateral Step-Overs
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 Glute Bridge
Options: modify to 30-reps, total
💪 perform Glute Bridges
🤰 perform Staggered-stance Deadlift if unable to lie back
Lateral Jumps
Options: jump over an object or simply jump on the ground laterally.
🤰 perform Lateral Hot Feet
Alternating V-ups
Options: touch hand to opposite toe, then shin, then knee, keeping the legs straight.
💪 perform 25 Lying Leg Raises
🤰 perform Seated Side Reaches, total
Lateral Step-ups
Options: perform with weight in hands held at the shoulders, chest, or sides.
💪/🤰 perform without weight
Equipment: elevated surface like a box, chair, stool, or stairs
No Equipment Option: perform Lateral Lunges
Single-arm Hang Snatches
Equipment: single small weight like a dumbbell, kettlebell, or jug of water
Lateral Step-overs
Options: step onto an object then over or completely clear the object with your step.
💪/🤰 perform to a low surface, something you can completely step over and onto the other side.
Equipment: elevated surface like a box, chair, stool, or stairs
No Equipment Option: perform in the air over an imaginary object
Have a question? Chat with your coach.
✅ Something to step on
✅ Weight for Snatches
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
12
-
15
minutes working out
Laterally speaking, we're pairing single-sided movements with side to side movements and it's going to sleigh. Your goal is to get move with control while keeping tension for the movements with 50 reps, then go fast for the 1-min 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.
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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
Jumping Movements
Core Movements
🍑 Posterior Movements
It's All in the Hips
Unilateral Movements
