Trainer: Lacee
Duration: 39 minutes
Class 15 of 24

Shed some sweat and maybe a tear (because posterior chain gains are emotional)...

program focus: glutes+quads (single racked elevated reverse lunges, bilateral stance staggered Romanian deadlifts), horizontal pull (double hinged rows), vertical pull (pull ups, banded pull downs or overhead pull aparts)

equipment recommendations:
*x1 moderate weight kettlebell you can hold in a rack position and lunge for at least x10 reps, small step stool or platform
*x2 heavy kettlebells or dumbbells you can staggered stance Romanian deadlift for at least x10 reps (optional barbell)
*moderate band, optional pull up bar

intermediate level: kettlebells or dumbbells recommended

advanced level: barbell option if you have access, choose pull ups or chin ups if you can do them