Trainer: Lacee
Duration: 20-30 minutes
Class Type: Partial Video
Class three brings out a band and gives your abs something to talk about...
Equipment Recommendations: x1 medium to light band, x2 moderate weight kettlebells or dumbbells. pull up bar
Program:
30 seconds on, 15 seconds rest x4 rounds (12 minutes total):
1. goblet or racked squat
*heavy
2. serratus wall sit 30 seconds
3. overhead offset march left
4. overhead offset march right
If you can do 0-1 pull ups only...
30 seconds on, 15 seconds rest 4 rounds:
1. single side banded pull downs
*switch sides each interval
2. triceps pull downs
3. plank shoulder taps
*do one side only, switching side each interval
If you can do 2-5+ pull ups only...
x5 rounds of the below
1. x1 pull up + x1 eccentric pull up, resting 90 seconds after
2. x5 push ups, 3 seconds on the down phase
Trainer: Lacee
Duration: 30+ minutes including rest break variation
Class Type: Partial Video
A strong finish to the first week of programs bar work and overhead strength. In every session, we'll discuss little bits of technique that help build pull ups off the bar. Today: listen to what your st...
Trainer: Lacee
Duration: 18-30 minutes depending on rest breaks
Class Type: partial video
If you can hold heavy things, you can move your own weight. Today's session incorporates carries, bar work and strict pull ups sets. Please pay special attention to modifications based on level.
Equipme...
Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial video
Short burst intervals done over and over; today is your chance to practice sweaty supersets of hollow body movements and bar work. Do your best to maintain form and tension and remember pull ups sets can be done all at once with r...
