Video 3 of 15
Trainer: Lacee
Duration: 46 minutes
Program Focus: heavy lower+rotation+upper accessories
*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These sessions 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.
Session 3 should feel like an overall RPE (rate of perceived exertion) of 7, or 70% of your total overall effort. This session will cover total body, with an emphasis on heavy lower body movements and upper body accessories.
Today's video includes a skill break, covering curtsey lunge positioning and tips for set up; hit fast forward the second time you watch the video to skip this section.
Key Movements and Equipment Recommendations:
*staggered stance deadlifts (x2 moderate weight kettlebells of dumbbells)
*goblet clean to squat (x1 heavy kettlebell, preferably your comfortable swing weight)
*optional pull ups or chin ups (pull up bar, optional band)
*kettlebell lat pull downs (x1 light to moderate kettlebell or dumbbell)
*Turkish Get Up (x1 RPE 7 kettlebell or dumbbell)
*kettlebell arm bar (x1 light kettlebell or dumbbell)
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Video 6 of 15
Trainer: Lacee
Duration: 36 minutes
Program Focus: heavy lower+rotation+upper accessories*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
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