Video 9 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower lateral+unilateral+rotation+upper accessories

*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.

Class 9 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This class focuses on the posterior chain, with an emphasis on glutes and explosive hip power. This class is great for those practicing kettlebell swing form, as a few drills are incorporated in the warm-up sections of this session.

Key Movements and Equipment Recommendations:
*two-hand kettlebell swings (x1 moderate weight kettlebell)
*Turkish Get Up (x1 moderate weight kettlebell)
*staggered stance deadlifts (x1 moderate to heavy kettlebell or dumbbell)
*double racked curtsey lunges (x2 moderate weight kettlebells you can hold for 30 seconds)
*optional pull ups, chin ups, lat pull downs, or kettlebell/dumbbell lat pull downs (x1 light kettlebell, optional pull up bar+band, optional squat rack for pull ups, optional lat pull down machine)