Video 11 of 15
Trainer: Lacee
Duration: 48 minutes
Program Focus: upper+lower unilateral combos
*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 of your program.
*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.
Class 11 is all about lower body and core in one big circuit. This class should feel like an overall RPE 8, so try to lift heavy in regards to rep counts.
Key Movements and Equipment Recommendations:
*single arm kettlebell swings with optional snatches (x1 moderate kettlebell)
*single arm push presses (x1 moderate kettlebell)
*double suitcase hold reverse lunges (x2 heavy kettlebells)
*alternating double chest presses (x2 moderate weight kettlebells or dumbbells)
*standing strict presses (x1 moderate weight kettlebell you can press for at least x5 reps)
*single leg assisted Romanian deadlifts (x1 heavy kettlebell or dumbbell)
*oblique lifts (x1 moderate to heavy kettlebell or dumbbell)
*hamstring rollouts or bench hip lifts (bench, socks+slippery floor surface)
*optional two-hand kettlebell swings, double kettlebell swings or double jerks
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Video 12 of 15
Trainer: Lacee
Duration: 40 minutes
Program Focus: lower lateral/unilateral+rotation+single arm swing practice*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth ... -
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Video 13 of 15
Trainer: Lacee
Duration: 43 minutes
Program Focus: lower body hinge+squat*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all movements f... -
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Video 14 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: upper+lower unilateral combos*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all move...
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