Trainer: Lacee
Duration: 45 minutes
Class 1 of 16; repeat classes in groups of x4 before continuing with this program.
The Intermediate Series kicks of with a 16-class program focused on the posterior chain. In the first class, Lacee leads you through 45 minutes of skill work and intervals, building technique in staggered-stance deadlifts and single arm dead stop cleans.
Equipment: one moderate weight kettlebell
Optional: two matching moderate weight bells and one heavy bell
Program:
Continuous 1 minute intervals
1. Walk out to plank
2. Dead Bug
3. Single Leg Bridge R
4. Single Leg Bridge L
5. Superman Raises
*Rest 3 minutes*
6 minutes, running clock:
1. x5 deadlifts
2. x5 push ups
3. x20 out breath hardstyle plank
*Rest 3 minutes*
6 minutes, running clock
1. dead clean to row x5 L
2. dead clean to row x5 R
*Rest 2 minutes*
x3 rounds
40 seconds on, 20 seconds rest:
1. Single Side Deadlift Left
2. Single Side Deadlift Right
3. Full Plank
4. Rest
1. Dead Clean + Hinged Row + Press to Hold Left
2. Dead Clean + Hinged Row + Press to Hold Right
Trainer: Lacee
Duration: 60 minutes
Class 2 of 16; repeat classes in groups of x4 before continuing with this program.
Class two is all about push movements in a slow strength format. This class is meant to be done with the heaviest bell possible for your ability in each movement.
This session...
Trainer: Lacee
Duration: 45 minutes
Class 3 of 16; repeat classes in groups of x4 before continuing with this program.
Class three is the first taste of short, cardio-focused interval training with moderate weights in this series. The goal is to get you moving and get your heart pumping through ...
Trainer: Lacee
Duration: 45 minutes
Class 4 of 16; repeat classes in groups of x4 before continuing with this program.
Class four takes us back to single side deadlifts, with a new twist for feeling your peach aka booty a little more than you have before. We start with a bodyweight warm up, foll...
