Ve'Laura Bradshaw
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Ve'Laura Bradshaw
Created by Ve'Laura Bradshaw over 2 years ago
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GRIT

Question 1 of 58

1

AIR SQUATs

Select one or more of the following:

  • Feet just outside hip-width

  • • Abs braced

  • • Chest up

  • • Butt to 90 degrees

  • • Hips back and down

  • Knees out over toes

  • head down

Explanation

Question 2 of 58

1

-STEPPING LUNGE WITH
ROTATION
under the
• Long step
knee towards the floor
• center of the chest
• Front thigh to floor
• Front knee out over
• Chest

Drag and drop to complete the text.

    BACKWARD
    Forward
    • Feet
    head
    hips
    shoulders
    back
    forward
    • Back
    front
    Twist from
    bend from
    toes
    heel
    up
    down
    parallel
    vertical

Explanation

Question 3 of 58

1

INCHWORM PUSHUP
• Feet anchored to floor
• , bring to floor and walk out into a
long Plank
• In Pushup, height
• in Squat
• Back and
• Abs braced
• Hips to floor
• After Pushup, brace abs hands back
to feet, squat and

Drag and drop to complete the text.

    shoulder-width apart
    together
    Squat
    bend
    row
    hands
    head
    torso
    chest to elbow
    chin to knee
    Chest up
    head down
    long
    angled
    straight
    T'd
    square
    flush
    1
    2
    walking
    leaping
    stand
    plank

Explanation

Question 4 of 58

1

BARBELL SQUAT

Select one or more of the following:

  • • Elbows under bar

  • • Abs braced

  • • Chest up

  • • Butt to 90 degrees

  • • Knees out over toes

  • • Hips back and down

  • • Feet just outside hip-width

  • • Bar on meaty part of upper back

  • head down

Explanation

Question 5 of 58

1

BACKWARD-STEPPING LUNGE- which one is wrong

Select one of the following:

  • • Chest up

  • • Front knee out in line with the toes

  • • Front thigh parallel to floor

  • • Long step back

  • • Feet under the hips

  • Twist from the center of the chest

  • head lowered

  • feet under knees

Explanation

Question 6 of 58

1

BARBELL
• Tip from hips
• Bar to height
• bar to
• Abs
•

Drag and drop to complete the text.

    ROW
    dip
    forward
    back
    knee
    chest
    belly
    chin
    Pull
    drop
    braced
    relaxed
    Chest lifted
    head lowered

Explanation

Question 7 of 58

1

Warm-up is broken into 60-second intervals

Select one of the following:

  • True
  • False

Explanation

Question 8 of 58

1

CLEAN & PRESS
Which one is wrong

Select one of the following:

  • Lead with elbows

  • • Clean bar to collarbones

  • • Brace abs to press bar over head

  • Elbows slightly forward of face in Press

  • Soft knees

  • • Catch at collarbones then return to thighs

  • • Keep bar close to body

  • clean bar to chest

  • hard knees

Explanation

Question 9 of 58

1

Fill the blank spaces to complete the text.

BURPEE
• Squat, jump feet back to position,
back to Squat
• Feet outside
• Butt and back just above line
• Use the to transition
• up
• Abs as feet back
• Hands under
• Back long, and straight
Add a
• knee landing

Explanation

Question 10 of 58

1

Fill the blank spaces to complete the text.

SQUAT
• outside hip-width, out
• Bend then
• Arms over head in
• braced
• Soft knee
• up

Explanation

Question 11 of 58

1

Fill the blank spaces to complete the text.

-STEPPING LUNGE WITH

• Feet the hips
• Long step
• Back knee the floor
• from center of the chest
• thigh to floor
• knee out over
• Chest up

Explanation

Question 12 of 58

1

Fill the blank spaces to complete the text.

LUNGE
• step
• Bend , front parallel to
• and
• arms head
• landing in the
• Chest up, abs
: BACKWARD- LUNGE

Explanation

Question 13 of 58

1

REP CHALLENGE 1
TRACK SET
TRACK FOCUS

Select one or more of the following:

  • 2 minutes to complete 34 reps that can be broken up any way.

  • Within 2 minutes, the goal is to complete 20 Burpee Pushups, 14 Barbell Squat Presses, and end in a Hover before the time is up.

  • Within 1minutes, the goal is to complete 30 Burpee Pushups, 14 Barbell Squat Presses, and end in a Hover before the time is up.

  • TRACK SET-UP: 2 minutes to complete 34 reps that can be broken up any way. Within 2 minutes, the goal
    is to complete 20 Burpee Pushups, 14 Barbell Squat Presses, and end in a Hover before the time is up

  • Try to complete the reps and hold the Hover before the set time is up

  • Try to repeat the reps and hold the Hover before the set time is up

Explanation

Question 14 of 58

1

Select from the dropdown lists to complete the text.

REP CHALLENGE ( 1, 2 )
TRACK SET-UP: ( 2, 1 ) minutes to complete ( 34, 20 ) reps that can be broken up any way. Within ( 2, 3 ) minutes, the goal
is to complete ( 20, 14 ) Burpee Pushups, ( 14, 20 ) Barbell Squat Presses and end in a Hover before the time is up.
TRACK FOCUS: Try to ( complete, repeat ) the reps and hold the Hover before the set time is up.

Explanation

Question 15 of 58

1

Select from the dropdown lists to complete the text.

REP CHALLENGE ( 1, 3 )
SET 1: ( 2, 1 ) minutes – ( 34, 20 ) reps (reps can be broken up any way)
( 0:20, 0:30 ) ( Burpee Pushup, Burpee Squat ) x( 20, 30 ), ( Barbell Squat Press, Clear Press ) x( 14, 10 )
( 2:19, 2:30 ) ( Recovery, Repeat )

Explanation

Question 16 of 58

1

SET 1: 2 minutes – 34 reps (reps can be broken up any way)
0:20 Burpee Pushup x20, Barbell Squat Press x14
2:19 Recovery

Select one of the following:

  • True
  • False

Explanation

Question 17 of 58

1

REP CHALLENGE 1 SET 1

Select one or more of the following:

  • 2 minutes – 34 reps

  • 2 minutes – 30rep

  • Burpee Pushup x34

  • Burpee Pushup x20

  • total reps- 34

  • Barbell Squat Press x14

  • Barbell Squat Press x20

  • Barbell Row x14

Explanation

Question 18 of 58

1

REP CHALLENGE 1
SET 2

Select one or more of the following:

  • 1 minute – 17 rep

  • 2 minute – 34 rep

  • Burpee Pushup x20

  • Burpee Pushup x10

  • Barbell Squat Press x7

  • Barbell Squat Press x14

Explanation

Question 19 of 58

1

REP CHALLENGE 1
SET 3

Select one or more of the following:

  • 30 seconds – 8 reps

  • Burpee Pushup x5

  • Burpee Pushup x10

  • Barbell Squat Press x3

Explanation

Question 20 of 58

1

Fill the blank spaces to complete the text.

02. BAM / DAILY 4:41mins
TIP
Quick recovery between -up and this
block of work to keep the rate so be
with and .

Explanation

Question 21 of 58

1

Select from the dropdown lists to complete the text.

02. BAM / DAILY 4:41mins
( COACHING, Teaching ) TIP
( Quick, FAST ) recovery between ( Warm-up, Warm Down ) and this ( first block, warmup ) of work to keep the ( heart rate, pace ) up so be
( quick, easy ) with ( cues, descriptions ) and ( demonstrations, cues ).

Explanation

Question 22 of 58

1


Waking up the mind and cranking up the . What’s really cool about this track is that
members have freedom of choice. how they want to break up these working
, which really enables them to feel
of their workout.

Drag and drop to complete the text.

    CONNECTION
    HIIT Science
    heart rate
    pace
    They can choose
    Strict format
    circuits
    sets
    empowered and in control
    lead and adhere to the condi

Explanation

Question 23 of 58

1

DRIVE: first block
Trying to hit reps in a given time with added
active recovery is a great challenge and will have
members pushing hard to hit that goal.

Select one or more of the following:

  • Our job as coaches is to drive the rep focus with the goal
    of reaching the Hover before the countdown.

  • Our job as coaches is to lower the rep focus with the goal
    of aching for the Hover before the countdown. Making it harder on the participants.

  • it’s about effort and pushing ourselves into the red
    zone early in the workout.

  • it’s about failure and bankrupting ourselves into the white
    zone early in the workout.

Explanation

Question 24 of 58

1

Fill the blank spaces to complete the text.


Trying to hit in a given time with added
active recovery is a great challenge and will have
members pushing hard to hit that goal. Our job
as is to drive the rep focus with the goal
of reaching the before the . Not
everyone will hit it every time and that’s ; it’s
about and ourselves into the red
zone in the workout.

Explanation

Question 25 of 58

1

Select from the dropdown lists to complete the text.

( DRIVE, CONNECTION )
Trying to ( hit reps, compete ) in a given time with added
active recovery is a ( great, impossible ) challenge and will have
members pushing hard to hit that goal. Our job
as coaches is to ( drive, connect ) the rep focus with the goal
of reaching the Hover before the countdown. Not
everyone will hit it every time and that’s ( OK, not ok ); it’s
about ( effort, failure ) and ( pushing, bankrupting ) ourselves into the red
zone ( early, before ) in the workout.

Explanation

Question 26 of 58

1

HIIT SCIENCE
Focusing on our Squat pattern early in the
workout will help establish safe and effective
movement patterns for the other tracks.

Select one of the following:

  • True
  • False

Explanation

Question 27 of 58

1

HIIT Science
Emphasizing a high chest position and hinging
forward at the hips will lay the foundation for
great Technique in a lot of the exercises we see in
LES MILLS GRIT.

Select one of the following:

  • True
  • False

Explanation

Question 28 of 58

1

Fill the blank spaces to complete the text.

Hiit Science Block 1
Emphasizing a chest position and
forward at the will lay the foundation for
great Technique in a lot of the exercises we see in
LES MILLS GRIT.

Explanation

Question 29 of 58

1

BURPEE

Select one or more of the following:

  • • Squat, jump feet back to Plank position, jump
    back to Squat, stand up

  • • Feet outside hip-width

  • • Butt down and back just above knee line

  • • Use the Squat to transition

  • • Chest up

  • • Abs braced as feet jump back

  • • Back long, strong and straight

  • • Soft knee landing

  • Layer 2: Snap the knees in and out to get off the
    floor fast and increase speed and intensity

  • Layer 1:WALK the knees in and out to get off the
    floor fast and increase speed and intensity

Explanation

Question 30 of 58

1

Burpee
Layer 2: Snap the knees in and out to get off the
floor fast and increase speed and intensity

Select one of the following:

  • Layer 2: Snap the knees in and out to get off the
    floor fast and increase speed and intensity

  • Layer 2: Walk the knees in and out to get off the
    floor fast and increase speed and intensity

Explanation

Question 31 of 58

1

PUSHUP
• Hands outside shoulder-width
• Back long and straight
• Abs braced
• Drop chest to elbow height
OPTION: ON KNEES
Layer 2: Drive out of the bottom of the Pushup to
generate greater power from the upper body

Select one of the following:

  • True
  • False

Explanation

Question 32 of 58

1

Layer 2: PUSHUP
Drive out of the bottom of the Pushup to
generate greater power from the lower body

Select one of the following:

  • True
  • False

Explanation

Question 33 of 58

1

BARBELL SQUAT PRESS
• just outside hip-width, and barbell at

• Hips back into a Squat, hips just
knee height
• bar from over head
• Keep bar slightly forward at the top
• Drive from the legs
• Brace abs
• Lift chest
Layer 2: Drive out of the for more muscle
recruitment

Drag and drop to complete the text.

    Feet
    Knees
    collarbones
    waist
    sit
    tucked
    above
    below
    Push
    Pull
    collarbone
    knees
    legs
    heels

Explanation

Question 34 of 58

1

BARBELL SQUAT PRESS
Layer 2:

Select one of the following:

  • True
  • False

Explanation

Question 35 of 58

1

BARBELL SQUAT PRESS
Layer 2

Select one of the following:

  • Drive out of the heels for more muscle
    recruitment

  • Drive out of the legs for more muscle
    recruitment

  • Connect out of the chest for more muscle
    recruitment

Explanation

Question 36 of 58

1

GIANT SETS
TRACK SET-UP

Select one or more of the following:

  • 4 blocks in total

  • 6 blocks in total

  • first 2 blocks are 6 sets of work

  • first 3 blocks are 6 sets of work

  • 25 seconds on with 5-second
    recoveries

  • 30 seconds on with 10-second
    recoveries

Explanation

Question 37 of 58

1

03. GIANT SETS
TRACK SET-UP: 4 blocks in total-Last 2 blocks of work are 6 sets of 30 seconds back-to-back.

Select one or more of the following:

  • Last 2 blocks of work are 6 sets of 30 seconds back-to-back.

  • Last 2 blocks of work are 6 sets of 25 seconds 5-second
    recoveries

Explanation

Question 38 of 58

1

03. GIANT SETS
TRACK FOCUS: 2 minutes to maintain maximum intensity. This is accomplished by shifting the focus from
lower body to upper body halfway through. 3 sets focus on lower body; 3 sets focus on upper body.

Select one of the following:

  • True
  • False

Explanation

Question 39 of 58

1

Fill the blank spaces to complete the text.

03. GIANT SETS
TRACK : blocks in total – first blocks are sets of work, seconds on with -second
recoveries. Last 2 of work are sets of seconds back-to-back.
TRACK : minutes to maintain intensity. This is accomplished by the focus from
body to body through sets focus on lower body; sets focus on body.

Explanation

Question 40 of 58

1

GIANT SETS: TRACK FOCUS:

Select one or more of the following:

  • TRACK FOCUS: 3 minutes to maintain maximum intensity. This is accomplished by shifting the focus from lower body to upper body halfway through. 3 sets focus on lower body; 3 sets focus on upper body

  • TRACK FOCUS: 2 minutes to maintain maximum intensity. This is accomplished by shifting the focus from
    lower body to upper body halfway through. 2 sets focus on lower body; 3 sets focus on upper body

Explanation

Question 41 of 58

1

GIANT SETS
TRACK FOCUS: to maintain maximum intensity. This is accomplished by shifting the focus from
to halfway through. 3 sets focus on lower body; 3 sets focus on upper body

Drag and drop to complete the text.

    3 minutes
    3 Seconds
    lower body
    upper body
    upper-body
    lower-body

Explanation

Question 42 of 58

1

Fill the blank spaces to complete the text.

SET 1
0: Barbell Backward-Stepping L&R
0 Recovery
:00 Barbell with Raise
1: Recovery
1: Lunge L&R
1: Recovery
:00 Barbell x1, Pull x1
2: Recovery
2: &
2:
:00 F Jump x1, x1
3: Recover and set up set – requires x equal weight

Explanation

Question 43 of 58

1

Select from the dropdown lists to complete the text.

SET 1
0:( 30, 29 ) ( Barbell Backward-Stepping Lunge, BB Row ) L&R
0:( 55, 56 ) ( Recovery, hover )
( 1:00, 1:01 ) ( Barbell Squat with Heel Raise, Barbell Squat )
( 1:24, 1:25 ) Recovery
( 1:31, 1:30 ) ( Power Lunge, Barbell Backward- Stepping Lunge ) L&R
( 1:55, 1:54 ) Recovery
( 2:00, 2:01 ) ( Barbell Row, Barbell Press ) x( 1, 3 ), ( High Pull, Chest up ) x( 1, 11 )
( 2:25, 2:24 ) ( Recovery, Jog )
( 2:30, 2:32 ) ( Clean & Press, Dip )
( 2:55, 2:54 ) ( Recovery, Rest )
( 3:00, 2:29 ) ( Frog Jump x1, Barbell Backward-Stepping Lunge ), ( Pushup x1, Pushup x2 )
( 3:25, 3:26 ) ( Recover and set up set 2, repeat ) – ( requires 2x equal weight plates, 1 plate )

Explanation

Question 44 of 58

1

SET
,

with Press L&R



,
Recovery
,
Recovery
6:25 Side Climber x1, , , Power x1
6:50 – working blocks are now

Drag and drop to complete the text.

    2
    5
    3:54
    3:55
    Squat with Heel Raise x1
    Weighted Squat with Heel Raise x1
    Jump x1
    Squat Jump x1
    4:20 Recovery
    4:21 Recovery
    Backward-Stepping Lunge
    lunge press
    4:25
    4 seconds later
    Shoulder
    Chest
    4:55 Recovery
    4:50 Recovery
    4:55 Squat Jump
    4:56 Squat Jump
    5:21 Recovery
    5:20 Recovery
    5:25
    5:26
    Pendulum Squat Inside x1
    Pendulum Squat Outside x1
    Pendulum Squat Outside x 1
    Pendulum Squat Inside x 1
    5:55
    5:50
    5:56
    5:52
    Hover
    Reverse Fly x1
    Clean & Press x9
    Clean & Press x1
    5 sec
    3 sec
    R
    L
    Power Burpee x1
    Burpee
    Side Climber L x1
    Side Climber R x1
    Burpee lunge
    Lunge
    Recover and repeat set 4
    Recover and repeat set 1
    30 seconds back-to-back
    25 sec 5 sec rest

Explanation

Question 45 of 58

1

Giant Set:
6:50 Recover and repeat set 1 – working blocks are now 30 seconds back-to-back
7:21 REPEAT SET 1
10:20 Recover and repeat set 2 – working blocks are now 30 seconds back-to-back

Select one of the following:

  • True
  • False

Explanation

Question 46 of 58

1

SET 1






Recover and set up set 2 – requires 2x equal weight plates

Drag and drop to complete the text.

    Barbell Backward-Stepping Lunge L&R
    Barbell Squat with Heel Raise
    Barbell Squat
    Barbell Squat w/ Heel Raise
    Lunges L&R
    Power Lunge L&R
    Barbell Row x1, High Pull x1
    Frog Jump x1, Pushup x1
    Clean & Press
    Press and lunge
    Frog Jump x1, Pushup x 1
    Frog Jump x1, Pushup x2

Explanation

Question 47 of 58

1

GIant Set
10:50 REPEAT SET 2: Option to jump the Lunge Press (Scissor Lunge with Plate Press)

Select one of the following:

  • True
  • False

Explanation

Question 48 of 58

1

In order:
SET 2 Giant Set (no recovery) (no bar) (plates)
Weighted Squat with Heel Raise x1, Squat Jump x1
Backward-Stepping Lunge with Shoulder Press L&R
Squat Jump
Pendulum Squat Inside x1, Pendulum Squat Outside x1
Reverse Fly x1, Clean & Press x1
Side Climber R x1, Power Burpee x1, Side Climber L x1, Power Burpee x1

Select one or more of the following:

  • Frog Jump x1, Pushup x1

  • Weighted Squat with Heel Raise x1, Squat Jump x1

  • Backward-Stepping Lunge with Shoulder Press L&R

  • Clean & Press

  • Squat Jump

  • Pendulum Squat Inside x1, Pendulum Squat Outside x1

  • Reverse Fly x1, Clean & Press x1

  • Barbell Row x1, High Pull x1

  • Side Climber R x1, Power Burpee x1, Side Climber L x1, Power Burpee x1

  • Barbell Backward-Stepping Lunge L&R w/ Barbell

Explanation

Question 49 of 58

1

3 min block - 12 min set GIant Set?

Select one of the following:

  • True
  • False

Explanation

Question 50 of 58

1

Giant Sets
COACHING TIP
6 sets of work back-to-back is super fun but
also a lot to remember. Practice the workout first
yourself and get to a really comfortable place
where you know each move. Be super quick with
demonstrations in the 5-second recoveries so
members can get the full 25 seconds of work.

Select one of the following:

  • True
  • False

Explanation

Question 51 of 58

1

Lower body Focus moves on giant Set 1

Select one or more of the following:

  • Squat Jump

  • Barbell Backward-Stepping Lunge L&R

  • Barbell Squat with Heel Raise

  • Backward-Stepping Lunge w/ plate

  • Pendulum Squat Inside x1, Pendulum Squat Outside x1

  • Power Lunge L&R

Explanation

Question 52 of 58

1

Select from the dropdown list to complete the text.

DRIVE
Four 3-minute blocks of work are going to require
big motivation and energy to keep the team
fighting hard. We have never trained ( Common: giant sets like this, Uncommon: giant set like this ) so we are really taking this one to
maximum threshold and gaining results!

Explanation

Question 53 of 58

1

HIIT SCIENCE
The potency of HIIT training comes from driving
the heart rate above 90% max in short bursts. The
combination of moves in this track achieve that
by recruiting the maximum number of muscles in
each block and splitting the focus between the
upper and lower body.

Select one of the following:

  • lower body focus in each set to reach 90% hiit max via Hiit sience

  • both lower and upper

Explanation

Question 54 of 58

1

TECHNIQUE Giant Set (set 2) ( no recovery)
BARBELL BACKWARD-STEPPING LUNGE
Layer 2: Continuous movement to keep the legs
loaded, keep knees soft and push straight into the
next rep

Select one of the following:

  • True
  • False

Explanation

Question 55 of 58

1

BARBELL SQUAT WITH HEEL RAISE
• Bar on the meaty part of upper back
• Feet just outside hip-width
• Hips back and down
• Knees out
• Butt to 90 degrees
• Squeeze glutes coming out of Squat and lift
heels off floor
• Chest up
• Abs braced
• Elbows under bar
Layer 2: Build stability in the upper body by
keeping the shoulders back and down and the
bar close to the body

Select one or more of the following:

  • Layer 2: Build stability in the upper body by
    keeping the shoulders back and down and the
    bar close to the body

  • Layer 2: Build stability in the lower body by
    keeping the hips back and down and the
    kness close to the body

  • Bar level with chest

  • Bar on the meaty part of upper back

  • Squeeze glutes coming out of Squat and lift
    heels off floor

  • Butt above hips

  • Butt to 90 degrees

  • Knees out

  • knees on floor

  • head looking to ceiling

Explanation

Question 56 of 58

1

POWER LUNGE layer 2 vs backward stepping lunge

Select one of the following:

  • Keeping the hips square and focusing
    on good alignment is going to help us maintain
    greater power output

  • Continuous movement to keep the legs
    loaded, keep knees soft and push straight into the
    next rep

Explanation

Question 57 of 58

1

BARBELL ROW

Select one or more of the following:

  • elbows out for power

  • Squeeze the elbows tight to maximize
    muscle activation

Explanation

Question 58 of 58

1

HIGH PULL : technique
• Pull bar up to lower chest, elbows wide
• Extend through hips
Layer 2: Extend through the hips to generate fast
force out of the base of the move and tap into
elastic energy

Select one of the following:

  • True
  • False

Explanation

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