Trainer: Lacee
Duration: 45-60 minutes depending on rest breaks
Class Type: partial video
Class 19 of 24; repeat classes in groups of x4 before continuing with this program.
Class 19 turns up the glute heat with staggered stance deadlifts, Turkish get ups with added presses and curtsey lunges to hit the spot.
Equipment Recommendations: x1 light or medium bell, x2 matching moderate weight bells
Program
Warm Up:
60 seconds each, running clock x2 round:
1. scorpion, switching sides second round
2. duck walk
3. bodyweight 1/2 kneeling windmill left side
4. bodyweight 1/2 kneeling windmill right side
Descending Rep Ladder:
5/4/3/2/1 reps of each:
Example: do x5 walk out, followed by x5 leg lowers. Repeat, subtracting a rep each round.
1. advanced walk outs (advanced inchworm with a 3 second pause in extended position)
2. leg lowers with 5 count hold at hollow hold position
x5-6 rounds of the below movements, depending on fatigue. Rest 3-5 minutes after each round. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.
1. Turkish get up right side with x1-3 strict presses in the top standing position
2. Turkish get up left side with x1-3 strict presses in the top standing positon
3. x4-6 staggered stance deadlift, double bell suitcase hold, left and right sides
4. x6-8 double bell dead cleans
5. x2-4 goblet hold curtsey lunges left and right sides
6. x5 floor presses right side with left leg elevated
7. x5 floor presses left side with right leg elevated
Trainer: Lacee
Duration: 40-50 minutes depending on rest needed
Class Type: partial video
Class 20 of 24; repeat classes in groups of x4 before continuing with this program.
Double and single kettlebell and bodyweight skill work in interval format. Weights should feel moderate, but reps will add...
Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
Class 21 of 24; repeat classes in groups of x4 before continuing with this program.
Class 21 will feel similar to class 17 but there is more repetitions of the movements. The strength is notable by now! This is a strength session, re...
Trainer: Missy
Duration: 60
Class Type: Partial Video
Class 22 of 24; repeat classes in groups of x4 before continuing with this program.
In todays session we will be practicing our hand eye coordination by incorporating the hand to hand swing. The repetitions will stay the same as last week but...
