Elevated Basics, Class 4: Little Black Squat Wedge (STRENGTH)
10-Week Kettlebell Basics (with a twist)
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44m
Video 4 of 15
Trainer: Lacee
Duration: 45 minutes
Program Focus: lower body hinge+push
*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.
*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 4 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This session will progress squat and pull movements from week 1+2. Today's video includes a skill break, covering how to use a squat wedge and the half kneeling bent press.
Key Movements and Equipment Recommendations:
*kettlebell arm bar (x1 light kettlebell or dumbbell)
*Turkish Get Up (x1 moderate weight kettlebell or dumbbell)
*dead stop clean+single racked squat+push press (x1 moderate weight kettlebell, based on push press weight)
*single racked squats (x1 heavy kettlebell you can squat for x6-10 reps)
*side press, half kneeling presses or half kneeling bent presses (x1 light kettlebell or dumbbell)
*banded pull down and pull apart, optional oblique lifts if no band (x1 moderate band)
*seesaw double hinged rows (x2 moderate weight kettlebell you can pull for at least x10 reps)
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