Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 9 of 24; repeat classes in groups of x4 before continuing with this program.
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*
Trainer: Lacee
Duration: 50-60 minutes depending on rest breaks
Class Type: Partial Video
Class 10 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: x2 matching bells moderate weight bells, one heavy bell
Program:
Warm Up: 60 seconds each, ru...
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...
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...
