Intermediate Series 4, Class 9: Short Stack
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 52m
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 9 of 16; repeat classes 8, 9 an d10 in order before continuing with this program
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching light/medium bells, x1 heavy bell, chair/bench or dip bar
Warm Up
x1 round
30 seconds each, running clock:
1. down dog with heel raises
2. suitcase deadlift, double bells
3. side plank, right
4. side plank, left
5. pry squat
x4 rounds
20 seconds on, 10 seconds rest:
1. goblet cleans
2. two hand swings
Set 1: RPE 7
x5 rounds
x3 1+1/2 single rack squats, left and right sides
x5-7 standing strict presses, left and right sides
suitcase marches, left and right sides, 30 seconds each side
Set 2: RPE 7
x4 rounds
x10 dips on a chair, bench, or dip bar
x5 single leg deadlifts with double bell row at the bottom position of each deadlift, left and right side
x7-10 double bell chest presses
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 10: Ace ...
Trainer: Lacee
Duration:40 minutes
Class Type: Full Video
Class 10 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell (swing weight)Warm ...
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Intermediate Series 4, Class 11: Spli...
Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 11 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bellsWarm Up
x4 rounds... -
Intermediate Series 4, Class 12: Don'...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga blockWarm Up
x2 rounds
Ev...
