Question 1
Question 2
Question
[blank_start]BACKWARD[blank_end]-STEPPING LUNGE WITH
ROTATION
[blank_start]• Feet[blank_end] under the [blank_start]hips[blank_end]
• Long step [blank_start]back[blank_end]
[blank_start]• Back[blank_end] knee towards the floor
• [blank_start]Twist from[blank_end] center of the chest
• Front thigh [blank_start]parallel[blank_end] to floor
• Front knee out over [blank_start]toes[blank_end]
• Chest [blank_start]up[blank_end]
Answer
-
BACKWARD
-
Forward
-
• Feet
-
head
-
hips
-
shoulders
-
back
-
forward
-
• Back
-
front
-
Twist from
-
bend from
-
toes
-
heel
-
up
-
down
-
parallel
-
vertical
Question 3
Question
INCHWORM PUSHUP
• Feet anchored to floor [blank_start]shoulder-width apart[blank_end]
• [blank_start]Squat[blank_end], bring [blank_start]hands[blank_end] to floor and walk out into a
long Plank
• In Pushup, [blank_start]chest to elbow[blank_end] height
• [blank_start]Chest up[blank_end] in Squat
• Back [blank_start]long[blank_end] and [blank_start]straight[blank_end]
• Abs braced
• Hips [blank_start]square[blank_end] to floor
• After [blank_start]1[blank_end] Pushup, brace abs [blank_start]walking[blank_end] hands back
to feet, squat and [blank_start]stand[blank_end]
Answer
-
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
Question 4
Question 5
Question
BACKWARD-STEPPING LUNGE- which one is wrong
Answer
-
• 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
Question 6
Question
BARBELL [blank_start]ROW[blank_end]
• Tip [blank_start]forward[blank_end] from hips
• Bar to [blank_start]knee[blank_end] height
• [blank_start]Pull[blank_end] bar to [blank_start]belly[blank_end]
• Abs [blank_start]braced[blank_end]
• [blank_start]Chest lifted[blank_end]
Answer
-
ROW
-
dip
-
forward
-
back
-
knee
-
chest
-
belly
-
chin
-
Pull
-
drop
-
braced
-
relaxed
-
Chest lifted
-
head lowered
Question 7
Question
Warm-up is broken into 60-second intervals
Question 8
Question
CLEAN & PRESS
Which one is wrong
Answer
-
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
Question 9
Question
[blank_start]SQUAT[blank_end] BURPEE
• Squat, jump feet back to [blank_start]Plank[blank_end] position, [blank_start]jump[blank_end]
back to Squat[blank_start], stand up[blank_end]
• Feet outside [blank_start]hip-width[blank_end]
• Butt [blank_start]down[blank_end] and back just above [blank_start]knee[blank_end] line
• Use the [blank_start]Squat[blank_end] to transition
• [blank_start]Chest[blank_end] up
• Abs [blank_start]braced[blank_end] as feet [blank_start]jump[blank_end] back
• Hands under [blank_start]shoulders[blank_end]
• Back long, [blank_start]strong[blank_end] and straight
Add a [blank_start]Jump[blank_end]
• [blank_start]Soft[blank_end] knee landing
Answer
-
SQUAT
-
Plank
-
jump
-
, stand up
-
hip-width
-
down
-
knee
-
Squat
-
Chest
-
braced
-
jump
-
shoulders
-
strong
-
Jump
-
Soft
Question 10
Question
SQUAT [blank_start]JUMP[blank_end]
• [blank_start]Feet[blank_end] outside hip-width, [blank_start]knees[blank_end] out
• Bend [blank_start]knees[blank_end] then [blank_start]jump[blank_end]
• Arms over head in [blank_start]Jump[blank_end]
• [blank_start]Abs[blank_end] braced
• Soft knee [blank_start]landing[blank_end]
• [blank_start]Chest[blank_end] up
Answer
-
JUMP
-
knees
-
Feet
-
knees
-
jump
-
Jump
-
Abs
-
landing
-
Chest
Question 11
Question
[blank_start]BACKWARD[blank_end]-STEPPING LUNGE WITH
[blank_start]ROTATION[blank_end]
• Feet [blank_start]under[blank_end] the hips
• Long step [blank_start]back[blank_end]
• Back knee [blank_start]towards[blank_end] the floor
• [blank_start]Twist[blank_end] from center of the chest
• [blank_start]Front[blank_end] thigh [blank_start]parallel[blank_end] to floor
• [blank_start]Front[blank_end] knee out over [blank_start]toes[blank_end]
• Chest up
Answer
-
BACKWARD
-
ROTATION
-
under
-
back
-
towards
-
Twist
-
parallel
-
Front
-
Front
-
toes
Question 12
Question
[blank_start]POWER[blank_end] LUNGE
• [blank_start]Big[blank_end] step [blank_start]back[blank_end]
• Bend [blank_start]knees[blank_end], front [blank_start]thigh[blank_end] parallel to [blank_start]floor[blank_end]
• [blank_start]Jump[blank_end] and [blank_start]switch[blank_end] [blank_start]legs[blank_end]
• [blank_start]Swing[blank_end] arms [blank_start]over[blank_end] head
• [blank_start]Soft[blank_end] [blank_start]knee[blank_end] landing in the [blank_start]Lunge[blank_end]
• Chest up, abs [blank_start]braced[blank_end]
[blank_start]OPTION[blank_end]: BACKWARD-[blank_start]STEPPING[blank_end] LUNGE
Answer
-
STEPPING
-
POWER
-
Big
-
back
-
knees
-
thigh
-
floor
-
Jump
-
switch
-
legs
-
Swing
-
over
-
Soft
-
knee
-
Lunge
-
braced
-
OPTION
Question 13
Question
REP CHALLENGE 1
TRACK SET
TRACK FOCUS
Answer
-
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
Question 14
Question
REP CHALLENGE [blank_start]1[blank_end]
TRACK SET-UP: [blank_start]2[blank_end] minutes to complete [blank_start]34[blank_end] reps that can be broken up any way. Within [blank_start]2[blank_end] minutes, the goal
is to complete [blank_start]20[blank_end] Burpee Pushups, [blank_start]14[blank_end] Barbell Squat Presses and end in a Hover before the time is up.
TRACK FOCUS: Try to [blank_start]complete[blank_end] the reps and hold the Hover before the set time is up.
Answer
-
1
-
2
-
2
-
1
-
34
-
20
-
2
-
3
-
20
-
14
-
14
-
20
-
complete
-
repeat
Question 15
Question
REP CHALLENGE [blank_start]1[blank_end]
SET 1: [blank_start]2[blank_end] minutes – [blank_start]34[blank_end] reps (reps can be broken up any way)
[blank_start]0:20[blank_end] [blank_start]Burpee Pushup[blank_end] x[blank_start]20[blank_end], [blank_start]Barbell Squat Press[blank_end] x[blank_start]14[blank_end]
[blank_start]2:19[blank_end] [blank_start]Recovery[blank_end]
Answer
-
1
-
3
-
2
-
1
-
34
-
20
-
0:20
-
0:30
-
Burpee Pushup
-
Burpee Squat
-
20
-
30
-
Barbell Squat Press
-
Clear Press
-
14
-
10
-
2:19
-
2:30
-
Recovery
-
Repeat
Question 16
Question
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
Question 17
Question
REP CHALLENGE 1 SET 1
Answer
-
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
Question 18
Question
REP CHALLENGE 1
SET 2
Answer
-
1 minute – 17 rep
-
2 minute – 34 rep
-
Burpee Pushup x20
-
Burpee Pushup x10
-
Barbell Squat Press x7
-
Barbell Squat Press x14
Question 19
Question
REP CHALLENGE 1
SET 3
Answer
-
30 seconds – 8 reps
-
Burpee Pushup x5
-
Burpee Pushup x10
-
Barbell Squat Press x3
Question 20
Question
02. BAM / DAILY 4:41mins
[blank_start]COACHING[blank_end] TIP
Quick recovery between [blank_start]Warm[blank_end]-up and this [blank_start]first[blank_end]
block of work to keep the [blank_start]heart[blank_end] rate [blank_start]up[blank_end] so be
[blank_start]quick[blank_end] with [blank_start]cues[blank_end] and [blank_start]demonstrations[blank_end].
Answer
-
COACHING
-
Warm
-
first
-
heart
-
up
-
quick
-
cues
-
demonstrations
Question 21
Question
02. BAM / DAILY 4:41mins
[blank_start]COACHING[blank_end] TIP
[blank_start]Quick[blank_end] recovery between [blank_start]Warm-up[blank_end] and this [blank_start]first block[blank_end] of work to keep the [blank_start]heart rate[blank_end] up so be
[blank_start]quick[blank_end] with [blank_start]cues[blank_end] and [blank_start]demonstrations[blank_end].
Answer
-
COACHING
-
Teaching
-
Quick
-
FAST
-
Warm-up
-
Warm Down
-
first block
-
warmup
-
heart rate
-
pace
-
quick
-
easy
-
cues
-
descriptions
-
demonstrations
-
cues
Question 22
Question
[blank_start]CONNECTION[blank_end]
Waking up the mind and cranking up the [blank_start]heart rate[blank_end]. What’s really cool about this track is that
members have freedom of choice. [blank_start]They can choose[blank_end] how they want to break up these working
[blank_start]circuits[blank_end], which really enables them to feel
[blank_start]empowered and in control[blank_end] of their workout.
Question 23
Question
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.
Answer
-
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.
Question 24
Question
[blank_start]DRIVE[blank_end]
Trying to hit [blank_start]reps[blank_end] 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 [blank_start]coaches[blank_end] is to drive the rep focus with the goal
of reaching the [blank_start]Hover[blank_end] before the [blank_start]countdown[blank_end]. Not
everyone will hit it every time and that’s [blank_start]OK[blank_end]; it’s
about [blank_start]effort[blank_end] and [blank_start]pushing[blank_end] ourselves into the red
zone [blank_start]early[blank_end] in the workout.
Answer
-
DRIVE
-
reps
-
coaches
-
Hover
-
countdown
-
OK
-
effort
-
pushing
-
early
Question 25
Question
[blank_start]DRIVE[blank_end]
Trying to [blank_start]hit reps[blank_end] in a given time with added
active recovery is a [blank_start]great[blank_end] challenge and will have
members pushing hard to hit that goal. Our job
as coaches is to [blank_start]drive[blank_end] the rep focus with the goal
of reaching the Hover before the countdown. Not
everyone will hit it every time and that’s [blank_start]OK[blank_end]; it’s
about [blank_start]effort[blank_end] and [blank_start]pushing[blank_end] ourselves into the red
zone [blank_start]early[blank_end] in the workout.
Answer
-
DRIVE
-
CONNECTION
-
hit reps
-
compete
-
great
-
impossible
-
drive
-
connect
-
OK
-
not ok
-
effort
-
failure
-
pushing
-
bankrupting
-
early
-
before
Question 26
Question
HIIT SCIENCE
Focusing on our Squat pattern early in the
workout will help establish safe and effective
movement patterns for the other tracks.
Question 27
Question
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.
Question 28
Question
Hiit Science Block 1
Emphasizing a [blank_start]high[blank_end] chest position and [blank_start]hinging[blank_end]
forward at the [blank_start]hips[blank_end] will lay the foundation for
great Technique in a lot of the exercises we see in
LES MILLS GRIT.
Question 29
Answer
-
• 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
Question 30
Question
Burpee
Layer 2: Snap the knees in and out to get off the
floor fast and increase speed and intensity
Question 31
Question
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
Question 32
Question
Layer 2: PUSHUP
Drive out of the bottom of the Pushup to
generate greater power from the lower body
Question 33
Question
BARBELL SQUAT PRESS
• [blank_start]Feet[blank_end] just outside hip-width, and barbell at
[blank_start]collarbones[blank_end]
• Hips [blank_start]sit[blank_end] back into a Squat, hips just [blank_start]above[blank_end]
knee height
• [blank_start]Push[blank_end] bar from [blank_start]collarbones[blank_end] over head
• Keep bar slightly forward at the top
• Drive from the legs
• Brace abs
• Lift chest
Layer 2: Drive out of the [blank_start]legs[blank_end] for more muscle
recruitment
Answer
-
Feet
-
Knees
-
collarbones
-
waist
-
sit
-
tucked
-
above
-
below
-
Push
-
Pull
-
collarbone
-
knees
-
legs
-
heels
Question 34
Question
BARBELL SQUAT PRESS
Layer 2:
Question 35
Question
BARBELL SQUAT PRESS
Layer 2
Answer
-
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
Question 36
Question
GIANT SETS
TRACK SET-UP
Answer
-
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
Question 37
Question
03. GIANT SETS
TRACK SET-UP: 4 blocks in total-Last 2 blocks of work are 6 sets of 30 seconds back-to-back.
Question 38
Question
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.
Question 39
Question
03. GIANT SETS
TRACK [blank_start]SET-UP[blank_end]: [blank_start]4[blank_end] blocks in total – first [blank_start]2[blank_end] blocks are [blank_start]6[blank_end] sets of work, [blank_start]25[blank_end] seconds on with [blank_start]5[blank_end]-second
recoveries. Last 2 [blank_start]blocks[blank_end] of work are [blank_start]6[blank_end] sets of [blank_start]30[blank_end] seconds back-to-back.
TRACK [blank_start]FOCUS[blank_end]: [blank_start]3[blank_end] minutes to maintain [blank_start]maximum[blank_end] intensity. This is accomplished by [blank_start]shifting[blank_end] the focus from
[blank_start]lower[blank_end] body to [blank_start]upper[blank_end] body [blank_start]halfway[blank_end] through[blank_start]. 3[blank_end] sets focus on lower body; [blank_start]3[blank_end] sets focus on [blank_start]upper[blank_end] body.
Answer
-
4
-
2
-
6
-
25
-
5
-
blocks
-
6
-
30
-
SET-UP
-
FOCUS
-
3
-
maximum
-
shifting
-
lower
-
upper
-
halfway
-
3
-
3
-
upper
Question 40
Question
GIANT SETS: TRACK FOCUS:
Answer
-
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
Question 41
Question
GIANT SETS
TRACK FOCUS: [blank_start]3 minutes[blank_end] to maintain maximum intensity. This is accomplished by shifting the focus from
[blank_start]lower body[blank_end] to [blank_start]upper body[blank_end] halfway through. 3 sets focus on lower body; 3 sets focus on upper body
Answer
-
3 minutes
-
3 Seconds
-
lower body
-
upper body
-
upper-body
-
lower-body
Question 42
Question
SET 1
0:[blank_start]30[blank_end] Barbell Backward-Stepping [blank_start]Lunge[blank_end] L&R
0[blank_start]:55[blank_end] Recovery
[blank_start]1[blank_end]:00 Barbell [blank_start]Squat[blank_end] with [blank_start]Heel[blank_end] Raise
1:[blank_start]24[blank_end] Recovery
1:[blank_start]31[blank_end] [blank_start]Power[blank_end] Lunge L&R
1:[blank_start]55[blank_end] Recovery
[blank_start]2[blank_end]:00 Barbell [blank_start]Row[blank_end] x1, [blank_start]High[blank_end] Pull x1
2:[blank_start]25[blank_end] Recovery
2:[blank_start]30[blank_end] [blank_start]Clean[blank_end] & [blank_start]Press[blank_end]
2:[blank_start]55[blank_end] [blank_start]Recovery[blank_end]
[blank_start]3[blank_end]:00 F[blank_start]rog[blank_end] Jump x1, [blank_start]Pushup[blank_end] x1
3:[blank_start]25[blank_end] Recover and set up set [blank_start]2[blank_end] – requires [blank_start]2[blank_end]x equal weight [blank_start]plates[blank_end]
Answer
-
30
-
Lunge
-
:55
-
1
-
Squat
-
Heel
-
24
-
31
-
Power
-
55
-
2
-
Row
-
High
-
25
-
Clean
-
Press
-
30
-
55
-
Recovery
-
3
-
rog
-
Pushup
-
25
-
2
-
2
-
plates
Question 43
Question
SET 1
0:[blank_start]30[blank_end] [blank_start]Barbell Backward-Stepping Lunge[blank_end] L&R
0:[blank_start]55[blank_end] [blank_start]Recovery[blank_end]
[blank_start]1:00[blank_end] [blank_start]Barbell Squat with Heel Raise[blank_end]
[blank_start]1:24[blank_end] Recovery
[blank_start]1:31[blank_end] [blank_start]Power Lunge[blank_end] L&R
[blank_start]1:55[blank_end] Recovery
[blank_start]2:00[blank_end] [blank_start]Barbell Row[blank_end] x[blank_start]1[blank_end], [blank_start]High Pull[blank_end] x[blank_start]1[blank_end]
[blank_start]2:25[blank_end] [blank_start]Recovery[blank_end]
[blank_start]2:30[blank_end] [blank_start]Clean & Press[blank_end]
[blank_start]2:55[blank_end] [blank_start]Recovery[blank_end]
[blank_start]3:00[blank_end] [blank_start]Frog Jump x1[blank_end], [blank_start]Pushup x1[blank_end]
[blank_start]3:25[blank_end] [blank_start]Recover and set up set 2[blank_end] – [blank_start]requires 2x equal weight plates[blank_end]
Answer
-
30
-
29
-
Barbell Backward-Stepping Lunge
-
BB Row
-
55
-
56
-
Recovery
-
hover
-
1:00
-
1:01
-
Barbell Squat with Heel Raise
-
Barbell Squat
-
1:24
-
1:25
-
1:31
-
1:30
-
Power Lunge
-
Barbell Backward- Stepping Lunge
-
1:55
-
1:54
-
2:00
-
2:01
-
Barbell Row
-
Barbell Press
-
1
-
3
-
High Pull
-
Chest up
-
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
Question 44
Question
SET [blank_start]2[blank_end]
[blank_start]3:55[blank_end] [blank_start]Weighted Squat with Heel Raise x1[blank_end], [blank_start]Squat Jump x1[blank_end]
[blank_start]4:20 Recovery[blank_end]
[blank_start]4:25[blank_end] [blank_start]Backward-Stepping Lunge[blank_end] with [blank_start]Shoulder[blank_end] Press L&R
[blank_start]4:50 Recovery[blank_end]
[blank_start]4:56 Squat Jump[blank_end]
[blank_start]5:20 Recovery[blank_end]
[blank_start]5:25[blank_end] [blank_start]Pendulum Squat Inside x1[blank_end], [blank_start]Pendulum Squat Outside x1[blank_end]
[blank_start]5:50[blank_end] Recovery
[blank_start]5:55[blank_end] [blank_start]Reverse Fly x1[blank_end], [blank_start]Clean & Press x1[blank_end]
[blank_start]6:20[blank_end] Recovery
6:25 Side Climber [blank_start]R[blank_end] x1, [blank_start]Power Burpee x1[blank_end], [blank_start]Side Climber L x1[blank_end], Power [blank_start]Burpee[blank_end] x1
6:50 [blank_start]Recover and repeat set 1[blank_end] – working blocks are now [blank_start]30 seconds back-to-back[blank_end]
Answer
-
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
Question 45
Question
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
Question 46
Question
SET 1
[blank_start]Barbell Backward-Stepping Lunge L&R[blank_end]
[blank_start]Barbell Squat with Heel Raise[blank_end]
[blank_start]Power Lunge L&R[blank_end]
[blank_start]Barbell Row x1, High Pull x1[blank_end]
[blank_start]Clean & Press[blank_end]
[blank_start]Frog Jump x1, Pushup x1[blank_end]
Recover and set up set 2 – requires 2x equal weight plates
Answer
-
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
Question 47
Question
GIant Set
10:50 REPEAT SET 2: Option to jump the Lunge Press (Scissor Lunge with Plate Press)
Question 48
Question
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
Answer
-
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
Question 49
Question
3 min block - 12 min set GIant Set?
Question 50
Question
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.
Question 51
Question
Lower body Focus moves on giant Set 1
Answer
-
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
Question 52
Question
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 [blank_start]giant sets like this before[blank_end] so we are really taking this one to
maximum threshold and gaining results!
Question 53
Question
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.
Question 54
Question
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
Question 55
Question
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
Answer
-
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
Question 56
Question
POWER LUNGE layer 2 vs backward stepping lunge
Answer
-
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
Question 57
Question 58
Question
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