Help keep your group healthy and happy!
7
-
minutes warming up
30
-
35
minutes working out
THERE’S THUNDER IN THE SKIES, PSYCHE. THERES THUNDER IN MY THIGHS. PAUSE SQUATS. THESE WILL BE ROUGH. FOCUS ON GOOD UPRIGHT POSTURE AS PEOPLE CAN START TO COMPLAIN OF LOW BACK TIGHTNESS (THIS WILL HAPPEN ANYWAYS, AS THE PELVIC GIRDLE IS UNDER TENSION IN THE BOTTOM OF THE SQUAT). LATERAL STEPUPS, THE DB SHOULD BE IN THE OUTSIDE HAND. SO IF I'M STEPPING UP AND TO THE RIGHT WITH MY RIGHT FOOT, THEN THE DB SHOULD BE IN MY LEFT HAND AND VICE VERSA. RFE NARROW STANCE SQUATS. FEET SHOULD BE UP ON A PLATE AND KNEES SHOULD NOT TRACK OUTWARD LIKE A REGULAR SQUAT. KNEES SHOULD BE STRAIGHT FORWARD AND OVER TOES. JUMPING LUNGEs ARE AGGRESSIVE. IF A PERSON CANNOT DO THEM, PUBLICLY SHAME THEM AND TELL THEM THEY ARE WORTH AS MUCH AS A POOPY FLAVORED LOLLY POP…OK OK JUST LET THEM DO REGULAR LUNGES IN PLACE. LEG EXTENSIONS ARE PRETTY EXPLANATORY.
Do this workout live with an attentive and entertaining coach!
MAJOR LIFT:
Pause Front Squats (5 count)
2 sets of 15 - light weight
4 sets of 10 - heavy
2 min rest between sets
These sets will be long and difficult, like making a set of medieval knights armor out of paper mache. Yes, exactly like that.
GIRTH DIFFERENTIAL:
3 Rounds
8 DB Single-arm weighted Lateral Step-ups, per side
60 seconds of rest between each set
—
5 Rounds
12 Rear Foot Elevated Narrow Stance Goblet Squat, 6 per side
10 Jumping Lunges, 5 per side
60 seconds of rest between each set
---
5 Rounds
20 Bandy Leg Extensions, per side
60 seconds of rest between each set
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🔓 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.
No Equipment Option
Pause Squats
2 sets of 15 with 3 count pause
4 sets of 10 with 6 count pause
Rest as needed
3 Rounds
8 Lateral Lunges, per side
Rest as needed
—
5 Rounds
12 Wide to Narrow Jumping Squats, total
10 Jumping Lunges, 5 per side
Rest as needed
---
5 Rounds
20 Single-leg Glute Bridges, 10 per side
Rest as needed
Have a question? Chat with your coach.
✅ Front Squat weights
✅ Lateral Step-ups Weight
✅ Something to step on
✅ Band
7
-
minutes warming up
30
-
35
minutes working out
THERE’S THUNDER IN THE SKIES, PSYCHE. THERES THUNDER IN MY THIGHS. PAUSE SQUATS. THESE WILL BE ROUGH. FOCUS ON GOOD UPRIGHT POSTURE AS PEOPLE CAN START TO COMPLAIN OF LOW BACK TIGHTNESS (THIS WILL HAPPEN ANYWAYS, AS THE PELVIC GIRDLE IS UNDER TENSION IN THE BOTTOM OF THE SQUAT). LATERAL STEPUPS, THE DB SHOULD BE IN THE OUTSIDE HAND. SO IF I'M STEPPING UP AND TO THE RIGHT WITH MY RIGHT FOOT, THEN THE DB SHOULD BE IN MY LEFT HAND AND VICE VERSA. RFE NARROW STANCE SQUATS. FEET SHOULD BE UP ON A PLATE AND KNEES SHOULD NOT TRACK OUTWARD LIKE A REGULAR SQUAT. KNEES SHOULD BE STRAIGHT FORWARD AND OVER TOES. JUMPING LUNGEs ARE AGGRESSIVE. IF A PERSON CANNOT DO THEM, PUBLICLY SHAME THEM AND TELL THEM THEY ARE WORTH AS MUCH AS A POOPY FLAVORED LOLLY POP…OK OK JUST LET THEM DO REGULAR LUNGES IN PLACE. LEG EXTENSIONS ARE PRETTY EXPLANATORY.
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.
Squat Family
🍑 Posterior Movements
Squat Family
Posterior 🍑
