Trainer: Lacee
Duration: 45 minutes
Class 10 of 16; repeat classes in groups of x4 before continuing with this program.
Since we know it's best to repeat movements for progress, let's mix up a few patterns from the first class in the Level 2 series: deadlifting, core work and upper body push. Class 10 focuses on single leg deadlift variations and chest press, with a high-heart rate warm up including optional kettlebell swings.
Full Program:
Continuous 1 minute intervals x1 round:
1. Hip Bridge Lifts
2. Deadbug
3. Half Kneeling Windmill L
4. Half Kneeling Windmill R
6 minutes: running clock.
1. x5 suitcase hold deadlift single side grip (outside legs or front of shin), then Farmer's Carry to top of next minute.
*switch sides each interval
6 minute running clock: x5 goblet clean or kettlebell swings + x20 out breaths hollow body hold (repeat as many times as possible)
x3 rounds, 40 seconds on/20 seconds rest
1. Single Side Staggered Stance Deadlift w/ optional wall assist L (single bell opposite hand of working leg or two matching bells suitcase-style, both hands)
2. Single Side Staggered Stance Deadlift (same cues as above)
3. Chest Press Goblet Hold
4. Leg Raise
5. 1/2 plank hold to max, then full plank hold
*regression: full plank or forearm plank
6. Rest interval 60 seconds
Trainer: Lacee
Duration: 60 minutes
Class 11 of 16; repeat classes in groups of x4 before continuing with this program.
A lot of leg and a little back; your second strength grind is all about moving slow and heavy. Weights should be heavy and you'll need all the rest given.
TO NOTE: This class...
Trainer: Lacee
Duration: 30 minutes
Class 12 of 16; repeat classes in groups of x4 before continuing with this program.
A simple EMOM with a lot of sweat. Follow along today's program of "every minute on the minute" movement reps with a moderate weight bell. A little push, a little pull, a lot o...
Trainer: Lacee
Duration: 60 Minutes
Class Type: Partial Video
Class 13 of 16; repeat classes in groups of x4 before continuing with this program.
We're close to finishing the first program in the Intermediate Series and it's time to apply what you've learned in a 60-minute strength session. Lace...
