Advanced Series 3, Class 1: Checked Luggage
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 12m
Trainer: Missy
Duration:45
Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 1 should feel like an overall 70% of your maximum total effort, with Set 2 raising the heart rate.
Equipment Recommendations:
x1 light bell and shoe/yoga block, x2 matching medium/heavy bells that match rate of perceived effort (RPE for each set)
Warm Up
x1 round
60 seconds each, running clock:
1. neck rotations, light bell
2. 90/90 stretch
3. pry squat
4. mini cobra
x3 rounds
30 seconds each, running clock:
1. turkish get up, right, shoe or yoga block
2. turkish get up, left, shoe or yoga block
3. quadruped plank hold
Set 1: overall RPE 7 out of 10
x3 rounds, resting one minute between movements and 3-5 minutes between rounds and before moving on to Set 2, or until fully recovered.
A. double bell suitcase deadlift, pausing at the top of each rep 3-5 seconds, medium/heavy bells
round 1: x2 reps
round 2: x3 reps
round 3: x5 reps
B. maximum repetition push ups (record repetitions)
C. x5-8 hinged rows, medium bell
D. x1-3 hanging leg raises
*if no bar, x10 hollow leg raises
Set 2: overall RPE 8 out of 10
Every minute on the minute, resting in the remaining time left in the interval.
x10 rounds (10 minutes total), alternating sides each round:
x8 single arm swings, medium to heavy bell
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Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 2 should feel like an overall 70% of your maximum effort, with Set 2 being the most challenging training segment. Be sure to use heavy bell... -
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Duration: 45 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.Class 3 should feel like 70% of your maximum effort, with Set 2 feeling light and easy.
Equipment Recommendations:
x1 light bell, chair or bench, yoga ... -
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Trainer: Missy
Duration: 45 minutes
Class Type: Partial VideoClass 4 should feel like 70% of your maximum effort, with Set 2 being the most challenging training segment.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each ...
