Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
This session should feel like 70% of your maximum effort, with "Set 2" raising the heart rate.
Equipment Recommendations:
x1 light bell, optional shoe/yoga block, x2 matching medium-heavy bells
Warm Up
x1 round
60 seconds each, running clock:
1. full plank
2. bodyweight alternating reverse lunges
3. crush grip goblet squat, light bell
4. advanced bird dog
x2 rounds
30 seconds each, running clock:
1. baby Turkish get up, right
2. baby Turkish get up, left
3. quadruped plank shoulder taps
Set 1: RPE 7 out of 10
x6 rounds
*rest 3-5 minutes between rounds, or until full recovered
A. double bell suitcase deadlift, pause at the top of each repetition for 3-5 seconds, medium/heavy bells
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps
round 4: x1 rep
round 5: x2 reps
round 6: x3 reps
B. maximum repetition push ups (record repetitions)
C. x5-8 hinged double hinged rows, medium bells
Set 2: RPE 8 out of 10
Every minute on the minute, resting in the remaining time left in the interval.
x10 rounds (10 minutes):
x10 single arm swings, alternating sides each interval (x5 rounds left and right total)
Trainer: Lacee
Duration:45
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.
This session should feel like 70% of your maximum effort, with "Set 2" being the most challenging training segment. Use bells that will be challenging wh...
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
Class 7 of 24; repeat classes 5, 6, 7 and 8 twice in order before continuing with this program.
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, chair or bench, x2 matching medium...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10 overall, with "Set 2" being the most challenging training segment.
Equipment Recommendations...
