Breaking up the get up, all day every day. Class 9 keeps you cleaning, squatting and practicing Turkish Get Up in movement sets for rounds. Join Lacee for a warm up, followed by movement explanations to set off this strength-focused session.
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Equipment Recommendations: x1 light and x1 moderate weight kettlebell
Program:
Warm Up: 60 seconds each movement, running clock
x1 round:
1. arm bar right
2. arm bar left
3. duck walk
4. alternating kneeling halo
5. lateral lunges
6. anti-shrug, holding a KB behind you with both hands
40 seconds on, 20 seconds off x2 rounds:
1. right side 1/2 kneeling windmill
2. left side 1/2 kneeling windmill
3. goblet squats
4. full plank feet into the wall
5. offset racked march
*opposite side round 2
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.
Set 1:
x1 full Turkish Get Up light weight or modification to bodyweight left side
x1 full Turkish Get Up light weight or modification bodyweight right side
*rest 60 seconds as needed after each set, or continue without rest
Set 2:
x5-7 overhead reverse lunge, left and right sides (opposite leg of bell side goes back like in Turkish Get Up)
x1 45 second farmer's carry left and right sides
*rest 30-60 seconds*
Set 3:
x3-5 single arm swings right side
x3-5 single arm cleans right side
x3-5 single side squats right side
x3-5 single arm swings left side
x3-5 single arm cleans left side
x3-5 single side squats left side
*rest 60 seconds*
Squat, plank, swing: we're back with an every minute on the minute strength set full of basic moves and sneaky abs. Lacee starts you out with a short bodyweight program then gets right to the point with movement demonstrations and technique cues for a 42 minute session with unilateral spice.
T...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
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 techni...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
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 well could be the toughest of your program to date. Enjoy the warm up and prepare ...
