Video 14 of 15
*Please complete, then repeat classes 13, 14 and 15 in order before moving on to your next program. These classes are for Weeks 9+10 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/Session 14 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This class focuses on lateral and hinge patterns, as well as upper body pulls. For the final two weeks of this program, push weights that feel heavy but still allow you to move smoothly and with speed.
Key Movements and Equipment Recommendations:
*side step two-hand kettlebell swings
*single side hinged rows+hang cleans (use a kettlebell or dumbbell you can pull for at least x6 reps)
*single leg assisted deadlifts (use a kettlebell or dumbbell you can hold on one side and deadlift for at least x10 reps)
*SOS Turkish Get Ups (light kettlebell or dumbbell)