Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Let's start a new program, shall we? The first class in Intermediate Series 2 kicks off with Lacee leading you through a bodyweight warm up, followed by movement demos for a strength session meant to be done with moderate to heavy bells. This class should feel like 70% of your maximum capacity.
Series 2 lasts 12-weeks and will build up to full Turkish Get Ups, continue to work power in kettlebells swings and add other variations of ballistic movements. We will continue building technique in skills from Intermediate Series 1, such as deadlift variations, squats and the overhead press.
Equipment Recommendations: 2 matching light and medium bells, one heavy bell for the goblet squats, optional yoga block
Warm Up ( video led by Lacee)
60 seconds each, running clock x2 rounds:
1. side plank 20-30 seconds left and right sides
2. full plank
3. hollow body hold
Every 30 seconds x5 rounds:
*move through each movement with light weight, transitioning to the next movement every 30 seconds; the total movement block will last 15 minutes.
1. bodyweight partial Turkish Get Up to hand (seated) right side
2. bodyweight partial Turkish Get Up to hand (seated) right side
3. double bell suitcase deadlift
4. racked carry right side
5. racked carry left side
6. goblet squat
*rest 2-3 minutes of until fully recovered
Complete each movement "set" below x4-5 times before moving on to the next set. Rest 60 seconds after completing each full set, or until fully recovered.
*weight should be heavy for the reps of squats and moderate for the reps of press
Set 1
Complete x4-5 rounds:
x3 partial Turkish Get Ups left side with optional yoga block
x3 partial Turkish Get Ups right side with optional yoga block
*rest 60 seconds after each set of left right sides if needed
*if you already know how to do a full Turkish Get Up, you can complete this weighted
Set 2
Complete x4-5 rounds:
x1 overhead carry right side, 30 seconds total
x1 overhead carry left side, 30 seconds total
x2-3 bent over rows right and left sides
*rest 30-60 seconds
Set 3
Complete x4-5 rounds:
x3-5 dead cleans right and left sides
*rest 60 seconds-2 minutes
x2-3 push ups with 5 second count down and power push on the way up
*modify to a bench or knees if needed
x2-3 goblet squats
*rest 60 seconds if needed