Video 13 of 15
Trainer: Lacee
Duration: 43 minutes
Program Focus: lower body hinge+squat
*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this 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 13 begins with a bodyweight and kettlebell warm up, followed by a practice set of swing cleans to get your heart pumping. This classes focuses on squat supersets: you'll be squatting a lot, but finding a balance with single arm swings for hip strength and power. This class is all lower body and core, so your upper body will get a break.
Key Movements and Equipment Recommendations:
*single side swing cleans (x1 moderate weight kettlebell)
*suitcase hold split squats (x2 moderate to heavy kettlebells or dumbbells you could do at least x10 reps with)
*single racked squats (x1 moderate weight kettlebell you could do at least x10 reps with)
*single arm kettlebell swings (x1 moderate weight kettlebell you can swing for at least x10 reps)
*optional snatches (x1 moderate weight kettlebell you can snatch for at least x10 reps)
*optional squat wedge
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Elevated Basics, Class 14: Pencil Ski...
Video 14 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: upper+lower unilateral combos*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all move... -
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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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Elevated Basics, Class 15: Turkish Ge...
Video 15 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower lateral/unilateral+rotation+single arm swing practice*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written pr...
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