Video 1 of 15
Trainer: Lacee
*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 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/Session 1 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This class will mostly focus on lower body squat and hinge patterns, using intervals of 40, 30 or 20 seconds and slow-tempo pacing for squats. This is your leg and sneaky core day to start the week. Today's video includes a skill break, covering a few ways to set up split squats; hit fast forward the second time you watch the video to skip this section.
Key Movements and Equipment Recommendations:
*double suitcase hold split squats (optional bench and squat wedge, x2 moderate weight dumbbells or kettlebells)
*double racked isometric hold squats (x2 heavy kettlebells)
*double kettlebell or dumbbell bi-lateral stance Romanian deadlifts (x2 heavy kettlebells or dumbbells)
*single arm kettlebell swings (x1 heavy kettlebell for advanced students/x1 moderate weight kettlebell for intermediate students for up to x10 swings)
*optional barbell Romanian deadlifts (70% total effort for 30 seconds)
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