Beginner Series, Class 8: Trace Elements
BEGINNER PROGRAM 2: Beginner Not Basic
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19m
Class 8 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Trainer: Missy
Duration: 20
Class Type: Full Video
Class 8 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Class 8 focuses on core and isometrics (holding movements). During the second set we progress our strength from week two. Overall RPE 7 out of 10 for the first set and 9 out of 10 for the second set.
Equipment Recommendations: x1 light or medium bell, resistance band/towel or dowel
Warm Up
x1 round
Every 60 seconds, continuous running clock:
1. 360 breathing
2. hollow hold, 20 on 20 off 20 on
3. baby TGU, 30 seconds each side
Set1: RPE 7 out of 10
x1 round
Every 60 seconds, continuous running clock:
1. single leg deadlift, right side
2. single leg deadlift, left side
3. hollow hold pull, 20 on 20 off 20 on
4. isometric lunge hold, right, 30 seconds
5. isometric lunge hold, left, 30 seconds
Set 2: RPE 9 out of 10
x4 rounds
1. x5-7 bent over rows, left and right sides
2. x5-7 goblet squats
3. :10 single arm plank, left and right sides
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