Elevated Basics, Class 12: Bird Dogs in a String Bikini (STRENGTH)
10-Week Kettlebell Basics (with a twist)
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39m
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 session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.
Class 12 start out with a familiar warm up (we've done a really similar one before in this program), followed by a blend of upper and lower body strength and power through descending rep ladders.
Key Movements and Equipment Recommendations:
*single arm kettlebell swings (x1 heavy kettlebell and x1 moderate kettlebell)
*half kneeling halo to chop (x1 light kettlebell, dumbbell or medicine ball)
*Turkish Get Up elbow rolls (x1 moderate kettlebell or dumbbell)
*standing windmills or bent presses (x1 light to moderate kettlebell or dumbbell)
*single arm swing clean+strict press+squat complex (x1 moderate to heavy kettlebell, based on your x3-rep-max strict press weight)
*optional snatches (x1 moderate to heavy kettlebell for x3 snatches on one side)
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BONUS SKILL VIDEO: Class 15, Elevated...
A short bonus video to accompany Elevated Basics, Class 15.
This skill set covers the set up position of the standing windmill, why rotation is important and how learning the windmill can help your bent press.
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