trainer: Lacee
duration: 40 minutes
class 13 of 20
program focus: lower body hinge+upper body horizontal and vertical push

Today's session is all about posterior chain strength. We'll work your glutes, hips and hamstrings with staggered stance deadlifts in interval format, followed by explosive hip power in a similar movement pattern (French contrast training) with single arm swings. Strength intervals continue with upper body push movements, including double kettlebell or dumbbell chest presses and overhead presses. You'll have the opportunity for an optional strict press mini test, as well additional arm/shoulder work with lateral dumbbell or band raises.

key movements:
*staggered stance deadlifts, suitcase hold (x2 heavy kettlebells or dumbbells)
*single arm kettlebell swings (x1 moderate weight kettlebell you can swing for at least x10 reps)
*standing strict presses (x1 moderate weight kettlebell or dumbbell you can press for at least x5 reps)
*standing lateral raises (x2 light to moderate dumbbells OR light to moderate band)