grit strength row cn app print四叶草健身套路发布

LESMILLSGRIT26四叶草，套路发布!后卡路里，全网价格最低。备备 SquatPulse,Heel SquatPulsewithtePress Backward-StepLunge+Rotation,tetoChest(L+R) JumLunge,tetoCollarbones(L+R) Squat Narrow 杠 杠 向迈 肘用部 接着会做很多 肘用部深蹲深蹲旋转向旋转向

骨前大前大••• ：向后迈弓大开开方部向 且 方

步向 跃胸和 腹

以 度开以 度开肘于杠倾 时胸， 稍稍向 稍稍向

杠背弓步深1弓步右)1杠背弓步深杠铃在 杠铃在 ••部 向下•部 向下向向• Clean,Squat,Presswith1 1 Clean& Setupanddemoset2moves:Lunge,SquattePressO/H2Lunge,SquatwithtePressO/HJumpLunge/SquatwithteSnatch3 02.OKAMI/MAELSTROM/SOLIDIFIED/WORLD窄 宽窄：在 侧双手住杠

向

： 双双 住杠肘部向上朝向房间后肘部向上朝向房间后 下下 这些模块长度不到2分钟，并且独立锻炼与复HIIT训练-使用大肌肉群驱动心率的完美。

杠铃抓取 骨肌 稍向••层层杠杠 举 下，深下，深 举杠将 向推至 腹肌 头 稍向

杠杠开 贴

肌 ：杠铃片保持在锁骨位：：OKAMI/MAELSTROM/SOLIDIFIED/WORLD膝膝向跃支西西 腹 保持接近地和 落，屈收收重 Setupanddemobothexercises:SquatPresswithBar,SquatPressJumpTogetherwithtePress SIDEASquatPressJumpTogetherwithte Setupanddemobothexercises:Backward-StepLungewithBar(L+R),JumpLungewithte(L+R) SIDEBJumLungewithte(L+R) SIDEAJumLungewithte REPEATSET2:SideAstartswith4 403.FAKEFRIENDS/MAJESTY

：深蹲推举，不跳

度•落落前前 板平肌肌••

用杠铃向

在髋部下面开向下到深蹲••向从深 上， 超过头

向大向向 在脸前 铃

，向后 ，向后

举杠铃举杠铃的同时， 跃 分开超过以杠铃髋挺髋挺••向 在 在前 膝 膝04.这是三合一动作组合，Tabata就是跟着节拍和蜂鸣测试！2个动作，20秒启动/10秒暂停，8轮。是 Setupanddemomove1:BarbellSquatwithHeel BarbellSquatwithHeel Recovery;demomove2:MountainClimber MountainClimber 2% BarbellSquatwithHeel MountainClimber 2% BarbellSquatwithHeel MountainClimber 2% BarbellSquatwithHeel MountainClimber 这个小节有很多东西。使用介绍演示动作并解释

背 部和肩膀在一部和肩膀在一 部盯部盯 脚跟抬起杠铃在后 部 分杠铃在后 部 和盖呈• ••• 腹挺层层1分钟，50次重复。目标是尽可能接近50次 SetupandDemoexercise;SquatBurpeewith SquatBurpeewith 05.HYPERPARADISE使用介绍快速概览技术。 使用深蹲，2）使用，3）小跳跃。双好在 上••当向后当向后双手在肩伸，有力 Lyingonback,Iron Iron 06.D.R.E.A.M后的小节。保持氛围乐观积极。强大的意味着那些动作会变得更容易后背平躺在地板和腿部伸展到45向压向压 向收下 向 向 向两侧伸 向两侧伸 中旋项项 方 获得不止一个LESMILLSGRIT项 的内容进行混搭（例如LESMILLSGRITStrength26,LESMILLSGRITPlyo26,和LESMILLS Cardio26）度训练和Plyo并列编号。这说明没有CARDIO9,10对设对设重重Mixand5训练进入停滞状态。尽情地去享受混合锻炼的乐需要使用的不同的器械，请在锻炼开始前就说明这一点，这非常重要。你最多可以暂停30秒来准

SS思维框架主要 2LESMILLSGRIT是训练的部分，这当然是毋庸置疑的。因此，如最棒的一样，选择教授LESMILLSGRIT的、能够让队员实现个人目标的。3当当上演示，这样一来，你就有时间来指导其他人这取决于各的规定（因此，在任何墙上或镜子写练习内容之前，请务必先了解的规定），但是，若和时间段都允许的话，你可如2分钟：Beep测这对及学员都有益。一方面，它将为你排忧解ItAin’tMyFaultKraftyKuts&DynamiteMCfeat.2016CentralStationRecords.Okami(OriginalMix)(2:20)Writtenby:UnknownMaelstrom(2:25)Writtenby:ThomasSolidified(2:25)2017Kinphonic.NextWorld(2:31)KRANE&QUIX2017DimMakRecords,Inc.Writtenby:Krane,Schnell

D.R.E.A.MPharoaheMonchfeat.Talib2014pWA.R.MediaLLC.Writtenby:Greene,Jamerson,Stone,ExpressYourself(1:06)CharlesWright&TheWattsWrittenby:WrightFakeFriends(1:30)2017KRANE.Writtenby:Majesty(1:20)Apashe&WasiuWrittenby:UnknownFakeFriends(1:20)2017KRANE.Writtenby:Majesty(1:27)Apashe&WasiuWrittenby:UnknownFull(4:32)RobGasser2017MostAddictive.Writtenby:Gasser2015ElefantTraksOperationsPty.underexclusivelicensetoNettwerkProductions.Writtenby:Streten,Dubber,左-右ReaganKangBasHollander,Caley另一轮LESMILLSGRIT这个礼含许多不同的训练风格，以创造一个有趣并富有性的课程。这轮GRITPlyo有一个令！这个版本的灵感来自于LESMILLS即将推出无限比赛。全部5个小节，特别是最后的附：希望你喜欢

CreativeTeam–CoreyBaird,ErinMaw&LesMillsJnrChiefCreativeOfficer–DrJackieMillsTechnicalConsultant–BryceHastingsResearchandTechnicalAdvisor–DrJingerProgramCoach–BasProductionCoordinator–Alexlln r（是LESMILLSGRIT、LESMILLSSPRINT和BORNTOMOVE培训师和LESMILLSTONE、BODYATTACK、BOD（南非是LESMILLSGRIT和BODYBALANCEBODYFLOW师和BAT、BODYPUMP和SH'BAM是一名师，常驻敦市。gg（g是LESMILLSGRIT和BODYPUMP培训师以及大声出你想法，让我听到告 万计的者，通过挥洒汗水，联系在一起。我们音乐是我们的。它驱使我们坚持，集中我们精神，带给我们。 百万计的运动者。我们来自不同地域、不同、不同种族、不

带给我们的独特好处。尊重传统，又为未来为数以百万者带来。我们在提供尖端LESMILLSGRIT26TRI2MINUTECORECHALLENGEINFO,MUSIC&CREDITSournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoLesMills’certifiedinstructorstoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou ally,includinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.YourcooperationismuchAmediumbarbellandamediumCLASSMediumbarbelland1mediumteisalltheteamwillneedthisround.Baskeepstheintrosupersimple,thencranksintotheWarmup.Clearandsimplecoachingwithgoodenergywillsetthetoneofthe SquatPulse,Heel Backward-StepLungewithRotation Backward-StepLunge+ tetoChest Jum tetoCollarbones SquatGRAB Narrow AIN’TMYFAULTTheWarmupsongisallaboutmobilitytogettheteammovingandmusclesprimedandpreppedforanepic30minutes.Themovesaredesignedtoincreaseloadasthebodywarmsup.Enjoyconnectingwiththeclass,buildingenergyandenthusiasm.CoachthetechniquefortheBurpeereallywellforTrack5astherearemoreBurpeestofollowinthisworkout.Feetoutsidehip-ButtHipsandkneesto90HeelsSqueezebuttasyouliftBACKWARD-STEPLUNGEWITHLongstepFrontkneeHipsFrontthighparalleltoBackkneedowntowardsRotatefromthecenterofchestoverfrontChestinlinewithButtAbsbracedOPTION:ONKNEEStestartshighonElbowsunderChestupinSquat,teattepressesoverheadonrisingfromAbs

BACKWARD-STEPLUNGEWITH TETOCHESTLongstepFrontkneeHipstehardtochestinJUMLUNGEWITH TETOtestayshighonJumpthelegsinUseLungetoabsorbFrontthighparalleltoDriveoutoffrontFrontkneeAbsOPTION:BACKWARD-STEPSquat,jumpbackintonkposition,jumpforwardintoWideSquatFeetoutsidehip-Buttdownandback,justaboveknee-UseSquattoAbsbracedasfeetjumpOPTION:WALKFEETOUTANDIN,NONARROWFeetunderneathTipforwardfromthePullbarfromkneestoElbowsinclosetoLUNGE,SQUATWITHBARONSameSquatandLungetechniqueas1Lunge(L),1Squat,1Lunge(R),1BarontomeatypartofElbowsunderLongstepSithipsdownandTRICLASSContrastTriSets:45secondsformove1,20secondsformove2,45secondsformove3.Move1isdesignedforload,move2worksupperbody,move3isanexplosivevariationofmove1toincrease Setupanddemofirstexercise:Clean,Squat,PresswithBar Clean,Squat,PresswithBar1 1 Clean& 2Setupanddemoset2moves:Lunge,SquatLunge,SquatwithtePressO/HtePressO/HJumpLunge/SquatwithteSnatch3 02.OKAMI/MAELSTROM/SOLIDIFIED/WORLDCOACHINGThestrengthfocusisonloadingandfiringbigmuscles.Demonstratequalitytechniqueandrangeintrack2toshowwhat’sexpectedinastrengthworkout.Theworkingblocksare45seconds.Thisallowsplentyoftimetodemoafewrepsandqualityfloorcoachingforanyoneneedingextratechniqueassistance.ThefocusinStrengthistogetpeopleloadedandmovingwithgreattechniquebeforethepaceincreases.Iftrack2and3arecoachedeffectively,theaddedspeedintrack4wontbeaproblem!Let’ssetthebarhighfortherestoftheworkout!Oncemembershavethemovementpatternsinandheartrateinthelasttwosets.HIITTheseblocksarejustunder2minutesandcombinecompoundexercises,thatrecruitmanyperfectformulatobeginHIITtraining-drivingheartrateusingthebigmusclegroup.CleanbartoCatchatcollarbonesandCleandowntoSoft

NARROWROWX4WIDEROWNARROW:HandgriponbarjustoutsideFeetunderneathTipforwardfromthePullbarfromkneestoElbowsclosetoWIDE:Resetfromstandingpositionevery4HandsgripwideonElbowsuptowardsbackcornerofbladestospineCLEANANDCleanbartoCatchatcollarbonesandCleandowntoSoftKeepbarclosetoratedropdeeperinthelegsandfindaLUNGE/SQUATWITHTELikeWarmuppattern;OneLunge(L)oneSquat,oneLunge(R),oneSquatSquat/LungetechniquesameastestartsatElbowsunderAslegsdropintoLungesandSquatstepressesoverheadElbowsforwardofAbs TESTAYSONsametimetodrivetheheartrateOKAMI/MAELSTROM/SOLIDIFIED/WORLDFROGKneesjumpin/outtonkintoKneesjumpinto90ButtAbsKneesstayclosetotheChestinlinewithButtAbsOPTION:PUSHUPONLayer2CoachingFocus:BraceabstohittherepsharderandfasterJUMPLUNGE/SQUAT TEAdvancedmovementfromLunge/SquatteOneLunge(L),oneSquat,oneLunge(R),JumpfromLungesintoArmsswingoutfrombodytoforehead-heightaslegsjumptoLungeArmsstraightinteSoftlanding,bentAbsbracedOPTION:NOJUMPLayer2CoachingFocus:Aimforrange,hitCLASSRelay:Barvs.te:2moves,30secondseachthenswitch,2 Setupanddemobothexercises:SquatPresswithBar,SquatPressJumpTogetherwithtePress te Setupanddemobothexercises:Backward-StepLungewithBar(L+R),JumpLungewithte(L+R) SIDEBJumLunge SIDEAJumLungewithte REPEATSET2:SideAstartswith4 403.FAKEFRIENDS/MAJESTYCOACHINGClearsetupforthistrackiskey.Dividetheteamintotwogroups.Halfoftheroomhasabar,theotherhalfate.Makesureeveryoneknowstheirstartingmoveandwhentoswitch.Thistrackisfunandyful;anicecontrastwithtrack2.Oncetheclassgetthehangofthemoves,havesomefuncreatingabitofteamcompetition.Thistrainingstyleisawesome.Challengingtheteamwithdifferentstylesofmovementwillincreaseathleticperformance.Generatesomeexcitementanddriveinthebuildupbeforecountdown.RemindtheteamofthebenefitsofthistrainingformulatokeepeveryonepushingHIITAlternatingspeedandpowerhelpstokeepourmusclesguessing.Thetrainingvarietyalsohelpstokeeptheintensityup.FeetoutsideCleanbaruptoDropdownintoDriveupfromSquatPress,barElbowsforwardofStrongabdriveoutoftheSquatandincreaseFeetoutsidetestartshighonElbowstoDropdownintoDriveupfromSquatPress,teoverheadandjumpfeettogetherElbowsforwardofStrongab

CatchtehighoncollarbonesasfeetjumpwideintoSquatagainSoftkneeLayer2CoachingFocus:UsemomentumofSquatJumptogeneratepowerandpre-fatiguethebodyJUMPLUNGEWITHtestayshighonJumpthelegsinUseLungetoabsorbFrontthighparalleltoDriveoutofthefrontFrontkneeAbslowtokeepthelegsBACKWARD-STEPLUNGEWITHFeetunderhipstoAlternatelegsstepFrontkneeFrontthighparalleltoLongstepback,backkneetowardstheHipssquaretotheAbsLayer2CoachingFocus:Deepdropsandbigpushesaregoingtochangetheshapeofyour04.TABATA/ONTHEBEAT/BEEPCLASSIt’s3in1,withaTabataChallengethat’sonthebeatandaBeepTest!2moves,20secondson/10secondsoff,8rounds.Thechallengeistostayonthebeatasthebeatintervalsgetshorter. Setupanddemomove1:BarbellSquatwithHeelRaise BarbellSquatwithHeelRaise Recovery;demomove2:MountainClimber(L+R) MountainClimber(L+R) 2% BarbellSquatwithHeel MountainClimber 2% BarbellSquatwithHeel MountainClimber 2% BarbellSquatwithHeel MountainClimber COACHINGThere’salottothistrack.UsetheintrotodemothemovesandexintheTabataChallenge.Getmembersmovingonthebeatinset1.Thenfocusonspeedinset2.talkingintheworkingblocks.Userecoverysetsforcoaching.It’sOKtoletmembersfindtheirownrhythmiftheylosethebeat.Thedriverinthistrackisincreasingspeed;thechallengeismaintainingqualitytechniqueunderfatigue.FocusontipsintheSquatsandClimberstogeneratepowerunderspeedand HIITFatiguenormallyresultsinareductionintherateofproductioninmuscle(speed).Byfocusingonincreasingspeedineachblockwecounctthis,whichdrivesintensity.BaronupperpartofFeetjustoutsidehip-HipsHipsandkneesto90AbsElbowsunderSqueezeglutescomingoutofAbsOPTION:NOHEELRAISE/ TEINSTEADOFLayer2CoachingFocus:SqueezethebutttodriveoutoftheSquatandbraceabstocontrolthemovement

MOUNTAINAbsHipsinlinewithAlternatingL+RkneesdriveintowardsEyesdirectedatthefloor,justinfrontofLayer2CoachingFocus:Drivepainto2MINUTECLASSMinute50RepChallenge.Thegoalistogetasclose ng50Burpeesas SetupandDemoexercise;SquatBurpeewithJump SquatBurpeewithJump 05.HYPERPARADISECOACHINGUsetheintrotooutlinefastBurpee1)UsetheSquat2)Usethecore3)LittleCountingrepsupto50providesthefocusforthistrack.Praiseeveryoneforachievingtheir bestandencouragethemtobeatitnexttime.ThistrackisafirstforGRIT,anditisallaboutpushinglimits.Role-modelingisapowerfulrepswiththeclass.HIIT2minutesofumintensityatthisphaseofforasustainedperiodoftimeisdeterminedbyouranaerobicthreshold.Thehigherthethresholdthefasteryoucangoforalongerperiod.ThistypeoftrainingisperfectforelevatingthisSquat,jumpbackintonkposition,jumpforwardintoWideSquatFeetoutsidehip-Buttdownandback,justaboveknee-UseSquattoAbsbracedasfeetjumpOPTION:WALKFEETOUTANDIN,NO06.CORECLASS2moves,50secondseach,2 Lyingonback,Iron Iron 06.D.R.E.A.MCOACHINGAllowtheclasstohavethat1-secondOutromomentattheendoftheBurpeeChallengeforTheteamhasjustcompletedaMASSIVEBurpeechallenge,soeaseintotheworkout.Keepthetoneupbeatandpositive.Dialuptheenergyinthelast2setsofwork;emphasizethebenefits.AstrongcoremeansthoseBurpeeswillgeteasier!IRONArmsandlegsextendat45LowerbackpressestowardstheChingentlytuckedRibstoArmsextendtosidesOPTION:BENDKNEESCROSSBacktoLegsat45degrees,fingertipstoRotatefromthecenteroftheElbowswideandraisedoffOPTION:KNEESBEND,ELBOWSONMIXAND SIMPLE UMYoucanmixandmatchcertaintrackswithinthisreleaseifyourclubislicensedwithmorethanoneisstructureddifferentlysoyoucanonlyevermixwithinarelease(egLESMILLSGRITStrength26,LESMILLSGRITPlyo26,andLESMILLSGRITCardio26),andonlytheallocatedtracksstatedinthenotes.AreminderthatfromRelease12wealignedthemeansthereisn’taCardio9,10or11.1SpeedCircuitMixandSpeedDurationMixandONTHESpeedTimeMixandAnaerobicCircuitMixandSpeedDurationMixandWhatevertrackyoubegintheworkoutwithdictatesthetypeofclassitis.Forexample,ifyouteachTracks1,4,5and7fromStrengthandTracks2,3and6fromCardio,thiswouldbeaStrengthworkout.Thisgivesyouandyourmembersahugeamountofvariety,whichiskeytoavoidingtrainingteaus.HavefunmessingthingsIfthemixyouarenginvolvessettingupdifferentequipmentforlatertracks,it’simportantthatyoumakethisclearatthebeginningoftheworkout.Youcanstopthemusicforamaxof30secondstosetup,butnolongerasintensitylevelswillfall.

Whenitcomestimetoteachyouhave2CoachyourTheseareyourfoundations.Remember–thisgivesyouconfidencePraiseforeffortis–‘highfives’and‘patsontheback’areEngagewith intheDoitwiththeCirculateandcoacheachaboutthat!So,likethegreatestcoaches,thepeoplewhochoosetoteachLESMILLSGRIThavegottobeveryhardcoretoo.Ifyouwanttotrulyinspirepeopletopushtheirboundariesphysically,youwanttobepushingyourownboundaries.Getoutofyourcomfortzonewhenyou’reteaching;bethebestinspirationalathleticandphysicalrolemodelyoucanbe.Whatdoesthismeanintermsofpreparation?Itmeansalotofwork.Ifyoupractisewithheavyweights,bigjumpsandahugeheart,youWILLethekindofcoachyourteamneedstoenablethemtoachievetheir algoals.WhatdoyouNEEDtoCuesforquicksetupsandtoorganizeequipmentandpositionsWhattoexpectinthenextHighlymotivationalandencouragingCuesforrecovery,iewhenit’scomingBasically,youaresettingpeopleupwithenoughtogetthemsafelyandquicklyintoamovewithoutalongtransition,andthenyouaremotivatingthem.IT’SVERYSIMPLEWHENYOUPUTITLIKEWorkhardatcreatingasupersuccinctscript;shortsharpcuesPractisesayingyourscriptwhileyoupractiseBeclear,preciseandhighlyMovearoundtheroomandusegreatrolemodelsinclassfordemonstrationssoyoucancoachothersGRITCOACHWRITEITwalls/mirrorssoparticipantscanseethem.Thisisatthediscretionofyourclub(sodefiniycheckontheirbeforeyougowritingonanywallsormirrors)butwhenitworksforyourclubandtime-slot,youcandisytheworkoutonaflipchart,onthemirror(makesureyouusenon-permanentink!),orevenonthefloorinchalk!Wesuggest:DetailthemovesformorecomplexChallenges–simplywritethenameoftheeg2-MinuteChallenge:BeepThisdoesn’tapplytotheWarmuporCoreThiswillbenefitbothyouANDyourparticipants.Itwillhelpyououtbecauseweallknowitcanbetoughtorememberlotsofdifferentexercisesacrosslotsofdifferentreleases.Itwillhelpyourparticipantsbecauseitwillactasareminderforexercisesthatarebeingrepeated,andhelpthemtounderstandthestructureoftheclass–empoweringthemintheirworkout.Andthat’sgoodnewsforeverybody!ItAin’tMyFaultKraftyKuts&DynamiteMCfeat.2016CentralStationRecords.Writtenby:UnknownWrittenby:ThomasSolidified(2:25)2017Kinphonic.NextWorld(2:31)KRANE&QUIX2017DimMakRecords,Inc.Writtenby:Krane,Schnell

D.R.E.A.MPharoaheMonchfeat.Talib2014pWA.R.MediaLLC.Writtenby:Greene,Jamerson,Stone,ExpressYourself(1:06)CharlesWright&TheWattsWrittenby:WrightFakeFriends(1:30)2017KRANE.Writtenby:Majesty(1:20)Writtenby:UnknownFakeFriends(1:20)2017KRANE.Writtenby:Majesty(1:27)Writtenby:UnknownRobGasser2017MostAddictive.Writtenby:Gasser2015ElefantTraksOperationsPty.underexclusivelicensetoNettwerkProductions.Writtenby:Streten,Dubber,AnotherroundofLESMILLSGRITpackedfullofThisgoodiebagcontainsalotofdifferenttrainingstylestocreateafunandchallengingclass.ThisroundofGRITStrengthhasanamazingupbeatfeel,butdon’tbefooled;behindthesuperfunkystructureisaworkoutpackedwithheart-ratepumperstochallengeeveryone’sfitness!TheinspirationforthisreleasewasbasedontheLESMILLSLimitlessnlaunchingsoon.All5tracksandespeciallythefinalchallengetrackspeaktothisidea!Attheendoftheday,thenumbersandrepsdon’tmatterinthisworkout–it’saboutfindingourlimitsandpushingthem.

CreativeTeam–CoreyBaird,ErinMaw&LesMillsJnrChiefCreativeOfficer–DrJackieMillsResearchandTechnicalAdvisor–DrJingerProductionCoordinator–AlexBasHollander(Japan)isaLESMILLSGRIT,LESLESMILLSTONE,BODYAT