GRIT

Questão 1 de 58

1

AIR SQUATs

Selecione uma ou mais das seguintes:

Feet just outside hip-width
• Abs braced
• Chest up
• Butt to 90 degrees
• Hips back and down
Knees out over toes
head down

Explicação

Questão 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 ❌

Arraste e solte para completar o texto.

BACKWARD

Forward

• Feet

head

hips

shoulders

back

forward

• Back

front

Twist from

bend from

toes

heel

up

down

parallel

vertical

Explicação

Questão 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 ❌

Arraste e solte para completar o 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

Explicação

Questão 4 de 58

1

BARBELL SQUAT

Selecione uma ou mais das seguintes:

• 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

Explicação

Questão 5 de 58

1

BACKWARD-STEPPING LUNGE- which one is wrong

Selecione uma das seguintes:

• 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

Explicação

Questão 6 de 58

1

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

Arraste e solte para completar o texto.

ROW

dip

forward

back

knee

chest

belly

chin

Pull

drop

braced

relaxed

Chest lifted

head lowered

Explicação

Questão 7 de 58

1

Warm-up is broken into 60-second intervals

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 8 de 58

1

CLEAN & PRESS
Which one is wrong

Selecione uma das seguintes:

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

Explicação

Questão 9 de 58

1

Preencha os espaços em branco para completar o 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

Explicação

Questão 10 de 58

1

Preencha os espaços em branco para completar o texto.

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

Explicação

Questão 11 de 58

1

Preencha os espaços em branco para completar o 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

Explicação

Questão 12 de 58

1

Preencha os espaços em branco para completar o texto.

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

Explicação

Questão 13 de 58

1

REP CHALLENGE 1
TRACK SET
TRACK FOCUS

Selecione uma ou mais das seguintes:

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

Explicação

Questão 14 de 58

1

Selecione das listas do Menu para completar o 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.

Explicação

Questão 15 de 58

1

Selecione das listas do Menu para completar o 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 )

Explicação

Questão 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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 17 de 58

1

REP CHALLENGE 1 SET 1

Selecione uma ou mais das seguintes:

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

Explicação

Questão 18 de 58

1

REP CHALLENGE 1
SET 2

Selecione uma ou mais das seguintes:

1 minute – 17 rep
2 minute – 34 rep
Burpee Pushup x20
Burpee Pushup x10
Barbell Squat Press x7
Barbell Squat Press x14

Explicação

Questão 19 de 58

1

REP CHALLENGE 1
SET 3

Selecione uma ou mais das seguintes:

30 seconds – 8 reps
Burpee Pushup x5
Burpee Pushup x10
Barbell Squat Press x3

Explicação

Questão 20 de 58

1

Preencha os espaços em branco para completar o texto.

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

Explicação

Questão 21 de 58

1

Selecione das listas do Menu para completar o 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 ).

Explicação

Questão 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.

Arraste e solte para completar o texto.

CONNECTION

HIIT Science

heart rate

pace

They can choose

Strict format

circuits

sets

empowered and in control

lead and adhere to the condi

Explicação

Questão 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.

Selecione uma ou mais das seguintes:

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.

Explicação

Questão 24 de 58

1

Preencha os espaços em branco para completar o 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.

Explicação

Questão 25 de 58

1

Selecione das listas do Menu para completar o 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.

Explicação

Questão 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.

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 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.

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 28 de 58

1

Preencha os espaços em branco para completar o 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.

Explicação

Questão 29 de 58

1

BURPEE

Selecione uma ou mais das seguintes:

• 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

Explicação

Questão 30 de 58

1

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

Selecione uma das seguintes:

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

Explicação

Questão 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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 32 de 58

1

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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 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

Arraste e solte para completar o texto.

Feet

Knees

collarbones

waist

sit

tucked

above

below

Push

Pull

collarbone

knees

legs

heels

Explicação

Questão 34 de 58

1

BARBELL SQUAT PRESS
Layer 2:

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 35 de 58

1

BARBELL SQUAT PRESS
Layer 2

Selecione uma das seguintes:

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

Explicação

Questão 36 de 58

1

GIANT SETS
TRACK SET-UP

Selecione uma ou mais das seguintes:

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

Explicação

Questão 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.

Selecione uma ou mais das seguintes:

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

Explicação

Questão 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.

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 39 de 58

1

Preencha os espaços em branco para completar o 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.

Explicação

Questão 40 de 58

1

GIANT SETS: TRACK FOCUS:

Selecione uma ou mais das seguintes:

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

Explicação

Questão 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

Arraste e solte para completar o texto.

3 minutes

3 Seconds

lower body

upper body

upper-body

lower-body

Explicação

Questão 42 de 58

1

Preencha os espaços em branco para completar o 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

Explicação

Questão 43 de 58

1

Selecione das listas do Menu para completar o 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 )

Explicação

Questão 44 de 58

1

SET ❌
❌ ❌, ❌
❌
❌ ❌ with ❌ Press L&R
❌
❌
❌
❌ ❌, ❌
❌ Recovery
❌ ❌, ❌
❌ Recovery
6:25 Side Climber ❌ x1, ❌, ❌, Power ❌ x1
6:50 ❌ – working blocks are now ❌

Arraste e solte para completar o 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

Explicação

Questão 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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 46 de 58

1

SET 1
❌
❌
❌
❌
❌
❌
Recover and set up set 2 – requires 2x equal weight plates

Arraste e solte para completar o 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

Explicação

Questão 47 de 58

1

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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 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

Selecione uma ou mais das seguintes:

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

Explicação

Questão 49 de 58

1

3 min block - 12 min set GIant Set?

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 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.

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 51 de 58

1

Lower body Focus moves on giant Set 1

Selecione uma ou mais das seguintes:

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

Explicação

Questão 52 de 58

1

Selecione da lista do Menu para completar o 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!

Explicação

Questão 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.

Selecione uma das seguintes:

lower body focus in each set to reach 90% hiit max via Hiit sience
both lower and upper

Explicação

Questão 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

Selecione uma das opções:

VERDADEIRO
FALSO

Explicação

Questão 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

Selecione uma ou mais das seguintes:

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

Explicação

Questão 56 de 58

1

POWER LUNGE layer 2 vs backward stepping lunge

Selecione uma das seguintes:

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

Explicação

Questão 57 de 58

1

BARBELL ROW

Selecione uma ou mais das seguintes:

elbows out for power
Squeeze the elbows tight to maximize
muscle activation

Explicação

Questão 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

Selecione uma das opções:

VERDADEIRO
FALSO

	Criado por Ve'Laura Bradshaw quase 2 anos atrás

Process and detail

Questão 1 de 58

AIR SQUATs

Selecione uma ou mais das seguintes:

Explicação

Questão 2 de 58

❌-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 ❌

Arraste e solte para completar o texto.

Explicação

Questão 3 de 58

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 ❌

Arraste e solte para completar o texto.

Explicação

Questão 4 de 58

BARBELL SQUAT

Selecione uma ou mais das seguintes:

Explicação

Questão 5 de 58

BACKWARD-STEPPING LUNGE- which one is wrong

Selecione uma das seguintes:

Explicação

Questão 6 de 58

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

Arraste e solte para completar o texto.

Explicação

Questão 7 de 58

Warm-up is broken into 60-second intervals

Selecione uma das opções:

Explicação

Questão 8 de 58

CLEAN & PRESS Which one is wrong

Selecione uma das seguintes:

Explicação

Questão 9 de 58

Preencha os espaços em branco para completar o 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

Explicação

Questão 10 de 58

Preencha os espaços em branco para completar o texto.

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

Explicação

Questão 11 de 58

Preencha os espaços em branco para completar o 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

Explicação

Questão 12 de 58

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

Explicação

Questão 13 de 58

REP CHALLENGE 1 TRACK SET TRACK FOCUS

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Explicação

Questão 14 de 58

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Questão 15 de 58

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Questão 16 de 58

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

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Explicação

Questão 17 de 58

REP CHALLENGE 1 SET 1

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Questão 18 de 58

REP CHALLENGE 1 SET 2

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Questão 19 de 58

REP CHALLENGE 1 SET 3

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Explicação

Questão 20 de 58

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

Explicação

❌-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 ❌

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 ❌

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

CLEAN & PRESS
Which one is wrong

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

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

-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

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

REP CHALLENGE 1
TRACK SET
TRACK FOCUS

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 2

REP CHALLENGE 1
SET 3

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

❌
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.

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.

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 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.

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
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.