Duration: 60 minutes
Class Type: partial video
Class 19 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Equipment Recommendations: x1 foam roller, x2 moderate weight bells
Straight up booty. Class 19 is all about that backside; keep your bells heavy and your lunges full depth. Overall rate of perceived effort should feel like a 7-8 for all movements.
1. animal crawl in a square, 60 seconds
2. x5 hamstring roll outs + x5 single leg roll outs left and right sides
3. x10 plank pass throughs with foam roller or light weight
4. x30 seconds single side racked hold, opposite leg elevated, left and right
A. x6 single side Romanian deadlifts left and right, double heavy bells
B. x6 double racked curtsey lunges, left and right sides, moderate bells
C. optional chin ups (-2 reps from last rep max)+ x8 three point rows left and right sides, moderate weight
*if chin ups are not an option, only do rows
Every minute on the minute, resting in the remaining time left in the interval.
x6-7 rounds (18-21 minutes) depending on time and fatigue:
Minute 1: x3+5+3 two hand swings, heavy bell
Minute 2: x1+1+1+1+1 two hand swings, heavy bell
Minute 3: x3+3+3 two hand swings, heavy bell