Help keep your group healthy and happy!
5
-
minutes warming up
20
-
minutes working out
More reps than we're use to for a Flex Friday, but the movements are not too complex so you can still go heavy-ish. Not gonna lie, the Copenhagen Planks will be brutal, but you can do anything for 10 seconds, right?
4 Min on the Clock
30 Goblet Tall Kneeling to Standing
20 Hip Thrust
10-sec Copenhagen Plank, per side
Rest the remaining time
x5
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.
No Equipment Option
4 Min on the Clock
30 Tall Kneeling to Standing
20 Hip Thrust
10-sec Copenhagen Plank, per side
Rest the remaining time
x5
Have a question? Chat with your coach.
✅ Weight for Goblet Tall Kneeling to Standing
✅ Weight for Hip Thrusts
✅ Something to elevate your foot for Copenhagen Plank
3 Rounds
10 Jumping Squats
10 Sumo Good Mornings
10 Scapular Push-ups
5
-
minutes warming up
20
-
minutes working out
More reps than we're use to for a Flex Friday, but the movements are not too complex so you can still go heavy-ish. Not gonna lie, the Copenhagen Planks will be brutal, but you can do anything for 10 seconds, right?
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.
Glutes🍑
Core Movements
