Ve'Laura Bradshaw
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Ve'Laura Bradshaw
Creado por Ve'Laura Bradshaw hace casi 2 años
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GRIT

Pregunta 1 de 58

1

AIR SQUATs

Selecciona una o más de las siguientes respuestas posibles:

  • Feet just outside hip-width

  • • Abs braced

  • • Chest up

  • • Butt to 90 degrees

  • • Hips back and down

  • Knees out over toes

  • head down

Explicación

Pregunta 2 de 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

Arrastra y suelta para completar el texto.

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

Explicación

Pregunta 3 de 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

Arrastra y suelta para completar el texto.

    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

Explicación

Pregunta 4 de 58

1

BARBELL SQUAT

Selecciona una o más de las siguientes respuestas posibles:

  • • 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

Explicación

Pregunta 5 de 58

1

BACKWARD-STEPPING LUNGE- which one is wrong

Selecciona una de las siguientes respuestas posibles:

  • • 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

Explicación

Pregunta 6 de 58

1

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

Arrastra y suelta para completar el texto.

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

Explicación

Pregunta 7 de 58

1

Warm-up is broken into 60-second intervals

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 8 de 58

1

CLEAN & PRESS
Which one is wrong

Selecciona una de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 9 de 58

1

Rellena los espacios en blanco para completar el texto.

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

Explicación

Pregunta 10 de 58

1

Rellena los espacios en blanco para completar el texto.

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

Explicación

Pregunta 11 de 58

1

Rellena los espacios en blanco para completar el texto.

-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

Explicación

Pregunta 12 de 58

1

Rellena los espacios en blanco para completar el texto.

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

Explicación

Pregunta 13 de 58

1

REP CHALLENGE 1
TRACK SET
TRACK FOCUS

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 14 de 58

1

Selecciona la opción correcta de los menús desplegables para completar el texto.

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.

Explicación

Pregunta 15 de 58

1

Selecciona la opción correcta de los menús desplegables para completar el texto.

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 )

Explicación

Pregunta 16 de 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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 17 de 58

1

REP CHALLENGE 1 SET 1

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 18 de 58

1

REP CHALLENGE 1
SET 2

Selecciona una o más de las siguientes respuestas posibles:

  • 1 minute – 17 rep

  • 2 minute – 34 rep

  • Burpee Pushup x20

  • Burpee Pushup x10

  • Barbell Squat Press x7

  • Barbell Squat Press x14

Explicación

Pregunta 19 de 58

1

REP CHALLENGE 1
SET 3

Selecciona una o más de las siguientes respuestas posibles:

  • 30 seconds – 8 reps

  • Burpee Pushup x5

  • Burpee Pushup x10

  • Barbell Squat Press x3

Explicación

Pregunta 20 de 58

1

Rellena los espacios en blanco para completar el texto.

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

Explicación

Pregunta 21 de 58

1

Selecciona la opción correcta de los menús desplegables para completar el texto.

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 ).

Explicación

Pregunta 22 de 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.

Arrastra y suelta para completar el texto.

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

Explicación

Pregunta 23 de 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.

Selecciona una o más de las siguientes respuestas posibles:

  • 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.

Explicación

Pregunta 24 de 58

1

Rellena los espacios en blanco para completar el texto.


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.

Explicación

Pregunta 25 de 58

1

Selecciona la opción correcta de los menús desplegables para completar el texto.

( 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.

Explicación

Pregunta 26 de 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.

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 27 de 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.

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 28 de 58

1

Rellena los espacios en blanco para completar el texto.

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.

Explicación

Pregunta 29 de 58

1

BURPEE

Selecciona una o más de las siguientes respuestas posibles:

  • • 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

Explicación

Pregunta 30 de 58

1

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

Selecciona una de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 31 de 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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 32 de 58

1

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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 33 de 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

Arrastra y suelta para completar el texto.

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

Explicación

Pregunta 34 de 58

1

BARBELL SQUAT PRESS
Layer 2:

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 35 de 58

1

BARBELL SQUAT PRESS
Layer 2

Selecciona una de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 36 de 58

1

GIANT SETS
TRACK SET-UP

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 37 de 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.

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 38 de 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.

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 39 de 58

1

Rellena los espacios en blanco para completar el texto.

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.

Explicación

Pregunta 40 de 58

1

GIANT SETS: TRACK FOCUS:

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 41 de 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

Arrastra y suelta para completar el texto.

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

Explicación

Pregunta 42 de 58

1

Rellena los espacios en blanco para completar el texto.

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

Explicación

Pregunta 43 de 58

1

Selecciona la opción correcta de los menús desplegables para completar el texto.

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 )

Explicación

Pregunta 44 de 58

1

SET
,

with Press L&R



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

Arrastra y suelta para completar el texto.

    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

Explicación

Pregunta 45 de 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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 46 de 58

1

SET 1






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

Arrastra y suelta para completar el texto.

    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

Explicación

Pregunta 47 de 58

1

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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 48 de 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

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 49 de 58

1

3 min block - 12 min set GIant Set?

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 50 de 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.

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 51 de 58

1

Lower body Focus moves on giant Set 1

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 52 de 58

1

Selecciona la opción correcta del menú desplegable para completar el texto.

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!

Explicación

Pregunta 53 de 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.

Selecciona una de las siguientes respuestas posibles:

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

  • both lower and upper

Explicación

Pregunta 54 de 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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

Pregunta 55 de 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

Selecciona una o más de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 56 de 58

1

POWER LUNGE layer 2 vs backward stepping lunge

Selecciona una de las siguientes respuestas posibles:

  • 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

Explicación

Pregunta 57 de 58

1

BARBELL ROW

Selecciona una o más de las siguientes respuestas posibles:

  • elbows out for power

  • Squeeze the elbows tight to maximize
    muscle activation

Explicación

Pregunta 58 de 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

Selecciona uno de los siguientes:

  • VERDADERO
  • FALSO

Explicación

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