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