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.
Continuous 1 minute intervals x1 round:
1. Hip Bridge Lifts
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