Instructor: Lacee
Duration: 60 minutes
Class 5 of 16; repeat classes in groups of x4 before continuing with this program.
Class five is the middle of this series; we explore proper and heavy goblet squats and continue to work the lower body, back and abs. After class four and five, your lower body will be ready for a rest!
Equipment: One heavy bell and one optional moderate weight well.
Program:
Continuous 1 minute intervals x2:
1. Walk Out to Squat
2. Beast to Bear
3. Duck Walk
4. Birddog
*Rest 2 minutes*
Skill Session Practice: 6 minutes
Squat
*Rest 3 minutes*
Every Minute on the Minute (EMOM), resting in the remaining time before the next minute begins...
x5 rounds:
1. Goblet Squat x5-6 reps
2. Push Up Max Reps, then plank hold to 40 seconds
3. Side to Side Leg Raises x10 Left to Right
4. Single Side Deadlift x5 Left, to Farmer's March Left to 40 seconds
5. Single Side Deadlift x5 Right, to Farmer's March Right to 40 seconds
*Rest 3 minutes*
Every 20 seconds on, 10 seconds transition x12 rounds (6 minutes total):
Odd intervals: Goblet Clean or Swing
Even Intervals: Hinged Row Double Hands
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Length Video
Class 6 of 16; repeat classes in groups of x4 before continuing with this program.
Class six takes us down in weight and up in tempo. After a bodyweight warm up and 20 second intervals of swings or goblet cleans, we tackle double ...
Trainer: Lacee
Duration: 45 minutes
Class 7 of 16; repeat classes in groups of x4 before continuing with this program.
Class seven continues to progress single side deadlifts. In this session, we add more weight and double bells as an option to continue to challenge the glutes; a Bells Up booty-...
Trainer: Lacee
Duration: 60 minutes
Class 8 of 16; repeat classes in groups of x4 before continuing with this program.
Class eight is back at you with a mix up of movements and progressions to continue honing your technique. You guessed it: rows, glutes and push movements with heavy bells. We’ll...
