Hands on Bells 2.0, Class 5: Deep Blue Hinge (STRENGTH)
10-Week Strength+Hypertrophy+Power (INT/ADV)
•
43m
trainer: Lacee
duration: 43 minutes
class 5 of 15
program focus: hinge+push+power
Join Lacee for this posterior chain and shoulder-focused session. You'll lift heavy through EMOM intervals of deadlifts, presses and push presses, with a mix of power from single arm swings. Bring a moderate weight band and and kettlebells, dumbbells and an optional barbell for this RPE 8 session.
key movements:
*Romanian deadlifts (x2 heavy kettlebells or dumbbells you can lift for at least x10 reps, optional barbell)
*single arm swings (x1 moderate to heavy kettlebell you can swing for x5 reps)
*single side push presses (x1 heavy kettlebell yopu can push press for x3-5 reps)
*double push presses or optional squat to press (x2 moderate weight kettlebells)
*push ups (optional chair or bench)
*shoulder dislocates and band pull aparts (x1 moderate weight band)
Up Next in 10-Week Strength+Hypertrophy+Power (INT/ADV)
-
Hands on Bells 2.0, Class 6: Full Ran...
trainer: Lacee
duration: 34 minutes
class 6 of 15
program focus: lower and upper push+pull mixToday's session mixes lower and upper body accessory movements for a well-rounded hypertrophy session. We add in Turkish Get Ups for rotational/mobility work and optional chin ups if you have a chin up...
-
High Intensity Cardio: HIIT the Spot ...
trainer: Lacee
duration: 35 minutes
program focus: HIIT kettlebell cardioJoin Lacee for this intermediate/advanced level high intensity interval training set, mixing ballistic movements with kettlebells and bodyweight.
key movements:
*two-hand kettlebell swings (x1 heavy kettlebell you can s... -
Hands on Bells 2.0, Class 7: Double B...
trainer: Lacee
duration: 40 minutes
class 7 of 15
program focus: squat+lunge+pullThis interval-based class blends squats, lunges and hinged rows with a splash of tempo. Bring heavy to moderate weights (see recommendations below) to hit your overall RPE 8.
key movements:
*double racked squats (...
