Duration: 40-50 minutes depending on rest breaks
Class Type: partial video
Class 18 of 24; repeat classes in groups of x4 before continuing with this program.
A little bit of everything; we continue playing with rep ladders in Class 18 and add a little extra elevation to lunges. Tag us if your booty is sore in two days...
Equipment Recommendations: x1 light bell, x1 moderate bell, x1 yoga block or stool for lunges
Warm Up: 60 seconds each, running clock x2 rounds:
1. forward animal crawl with opposite knee taps
2. crab crawl with reach over
3. advanced bird dog with 3-5 seconds pauses in extended position
4. x2-4 bent arm bar left and right sides
x6 rounds total, resting one minute between rounds:
x5-7 rear-elevated lunges left and right sides, goblet hold
*elevate back foot on yoga block or stool
x10 kettlebell swings
x3-4 rounds, resting 3-5 minutes between rounds as needed"
Complete x5 reps left and right, x7 reps left and right and x9 reps left and right of the below movements. One round is equal to a completed rep ladder of all movements on left and right sides
single side dead stop clean
single arm swing
overhead hold and march same leg as bell side (march for the rep count)