trainer: Lacee
duration: 45 minutes
class 1 of 15
program focus: squat+lunge+pull

Welcome to class 1 of your newest strength and cardio program! Today's class introduces heavy squats, pulls and lunges. This rep-based class is customizable to your level: pay close attention to form cues and modifications as Lacee leads you through a full warm up, followed by set of increasing rep ladders.

key movements:
*goblet squats (x1 heavy kettlebell)
advanced option: double racked squats
*single side hinged rows (x1 moderate to heavy kettlebell or dumbbell)
*single racked lateral lunges (x1 moderate weight kettlebell or dumbbell you can lateral lunge for at least x7 reps consecutively)