Intermediate Series 4, Class 12: Don't Sit Out
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 36m
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 block
Warm Up
x2 rounds
Every 45 seconds on, 15 seconds rest:
1. crab to quadruped transitions
2. jump squats
x5 rounds
Every 45 seconds:
x5 single arms swings, left and right sides
*medium bell
Set 1: RPE 7-8
x3 rounds
x7-10 skull crushers
x7-10 kickstand deadlifts left and right sides (heavy bell held suitcase style, bell held opposite of front leg side)
x7-10 step downs left and right sides
Set 2: RPE 7-8
x5-6 rounds
*medium-sized bell for all movements, with optional light bell for positional Turkish Get Ups
1. 10-20 seconds bottoms up hold, right rack with left leg held at 90-degrees
2. 20 seconds single arm plank, right arm down
3. Partial Turkish Get Up with x4 total presses on right side before rolling (partial position: floor+elbow+hand and back down)
4. 10-20 seconds bottoms up hold, left rack with right leg held at 90-degrees
5. 20 seconds single arm plank, left arm down
6. Partial Turkish Get Up with x4 total presses on right side before rolling (partial position: floor+elbow+hand and back down)
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 13: Team...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 13 of 16; repeat classes 11, 12 and 13 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, yoga blockWarm Up
Every 45 sec... -
Intermediate Series 4, Class 14: Stro...
Trainer: Lacee
Duration: 60 minutes
Class Type: Full Video
Class 14 of 16; repeat classes 14, 15 and 16 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
x1 round
... -
Intermediate Series 4, Class 15: High...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 15 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching moderate bells, x1 chair or benchWarm Up
x1 round
6...
