Video 7 of 15
Trainer: Lacee
Duration: 41 minutes
Program Focus: lower body hinge+squat

*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. These sessions are for Weeks 5+6 of your program.

*BONUS SKILL VIDEO to be paired with Session 7: single arm swing review. Watch this video before or after completing Session 7 if you are learning single arm swings, struggle with single arm swings, or are interested improving your single arm swing.

*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.

Session 7 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This session is all about squats (we're not kidding). After a heart-rate check, we'll work through mixed-intervals of squat patterns, including moderate single-leg, very heavy double kettlebell or barbell and light+fast goblet squats. Single arm swings and optional snatches (advanced) balance out squatting and core work.

Key Movements and Equipment Recommendations:
*double suitcase hold split squats (x2 moderate kettlebells or dumbbells, optional bench)
*heavy double racked squats (x2 heavy kettlebells of dumbbells you can do at least x5 reps with, optional barbell loaded at 70% of your current x3 rep max)
*goblet squats (x1 moderate to light kettlebell, optional squat wedges)
*single arm kettlebell swings (x1 moderate weight kettlebell for intermediate levels, x1 heavy bell for advanced levels)
*optional kettlebell snatches (x1 moderate weight kettlebell you can snatch for x5-10 reps)