Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 11 of 24; repeat classes in groups of x4 before continuing with this program.
Dynamic duo, as in your booty cheeks. Class 11 will leave your glutes and abs smiling. Class begins with a double-helping bodyweight and weighted warm up, followed by rounds of strength movements meant to be done with your best technique.
Equipment Recommendations: yoga block, x1 light bell, x2 matching moderate weight bells or optional set of heavy bells for deadlifts
Program:
Warm Up
60 seconds each, running clock x2 rounds:
1. yoga block turkish get up right
2. yoga block turkish get up left
3. overhead march right
4. overhead march left
60 seconds each, running clock x2 rounds:
1. single side dead clean right side
2. single side dead clean left side
3. full plank
4. racked right reverse lunge left
5. racked left reverse lunge right
x4-5 rounds of the below movements, depending on fatigue. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.
1. Turkish Get Up (light weight) left side, 3-5 second pause each spot
2. Turkish Get Up (light weight) right side, 3-5 second pause each spot
3. x10 deadlifts, double bells
4. x4-6 double bell dead stop cleans
5. x8-10 racked reverse alternating lunges (each step back is a rep)
6. x4-6 floor press left and right sides, hips up
*rest 3-5 minutes after completing all movements before the next round
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 12 of 24; repeat classes in groups of x4 before continuing with this program
It's like we're taking you back, but to your future, with baby Turkish Get Ups and breathing drills. Don't hold your breath on this program, as it very...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
Class 13 of 24; repeat classes in groups of x4 before continuing with this program.
In class 13 Missy will encourage you to add some weight to your windmill, you will see what we mean when you watch the video. We will also be adding a ...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
Class 14 of 24; repeat classes in groups of x4 before continuing with this program.
In today's session Missy will teach you the bent arm bar, if it is new to you take it slow and pay attention to the details. We have two sets coming at...
