GRIT

AIR SQUATs

[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]

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]

BARBELL SQUAT

BACKWARD-STEPPING LUNGE- which one is wrong

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]

Warm-up is broken into 60-second intervals

CLEAN & PRESS Which one is wrong

[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

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

[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

[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

REP CHALLENGE 1 TRACK SET TRACK FOCUS

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.

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]

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

REP CHALLENGE 1 SET 1

REP CHALLENGE 1 SET 2

REP CHALLENGE 1 SET 3

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].

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].

[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.

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.

[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.

[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.

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

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.

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.

BURPEE

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

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

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

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

BARBELL SQUAT PRESS Layer 2:

BARBELL SQUAT PRESS Layer 2

GIANT SETS TRACK SET-UP

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

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.

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.

GIANT SETS: TRACK FOCUS:

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

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]

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]

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]

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

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

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

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

3 min block - 12 min set GIant Set?

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.

Lower body Focus moves on giant Set 1

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!

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.

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

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

POWER LUNGE layer 2 vs backward stepping lunge

BARBELL ROW

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