Class Type: Partial Video
Class 6 of 24: repeat classes in groups of x4 before continuing with this program.
In this session we are all about the hinge. Clean and more cleans, a deep hinge gorilla row, and reset swings. There is some jump squats sprinkled in the. program to help reinforce the hip thrust. Try for continuous rounds making this session get your heart rate up a little.
Equipment Recommendations: one light-medium to heavy bell and two matching bells
Program: (Video led by Missy)
Warm Up: 60 seconds each, running clock x2 rounds
1. hollow hold 20 seconds plank 20 seconds or 8 out breaths each
2. lateral crawl
3. single leg deadlift practice (30 seconds each side)
4. partial (to hand) Turkish Get Up each side with very light bell or bodyweight) (30 seconds each side)
8 minutes total
Program: Every minute on the minute, switching movements at the top of each minute:
x7 rounds ( 35 minutes total)
Minute 1: x8-10 goblet clean right lunge/left lunge, reclean repeat right lunge/left lunge for 8-10 cleans total and 16-18 total reverse lunges.
Minute 2: forearm plank (20 seconds)
Minute 3: x8-10 total repetitions seesaw gorilla row
Minute 4: x10 jump squats
Minute 5: x6-8 two hand reset swings
(take breaks if needed, try continuous between rounds)