Video 10 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower body hinge+squat

*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 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 10 is all about squats: we'll practice heavy double racked squats, followed by a faster and lighter version that incorporates hang cleans. After a full body warm-up, we'll work through a circuit, testing press strength with an opportunity to practice the kettlebell bent press.

Key Movements and Equipment Recommendations:
*double kettlebell swing cleans (x2 moderate weight kettlebells)
*Turkish Get Ups with positional presses (x1 light kettlebell)
*double racked squats with wedges (x2 heavy kettlebells, dumbbells or optional barbell, squat wedges)
*double hang clean to squat (x2 moderate to light kettlebells)
*side press, bent press or half kneeling kettlebell strict press (x1 light to moderate kettlebell)
*optional chin ups/pull ups or hollow body pulls (pull up bar, towel, broomstick or dowel, optional lat pulldown machine)
*bench rows (x1 moderate weight kettlebell or dumbbells, bench or chair)