GRIT

Description

Process and detail
Ve'Laura Bradshaw
Quiz by Ve'Laura Bradshaw, updated 4 months ago
Ve'Laura Bradshaw
Created by Ve'Laura Bradshaw 4 months ago
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Resource summary

Question 1

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

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
BARBELL SQUAT
Answer
  • • 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

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
Answer
  • True
  • False

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
Answer
  • True
  • False

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

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.
Answer
  • True
  • False

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.
Answer
  • True
  • False

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.
Answer
  • high
  • hinging
  • hips

Question 29

Question
BURPEE
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
Answer
  • 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

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
Answer
  • True
  • False

Question 32

Question
Layer 2: PUSHUP Drive out of the bottom of the Pushup to generate greater power from the lower body
Answer
  • True
  • False

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:
Answer
  • True
  • False

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.
Answer
  • 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

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.
Answer
  • True
  • False

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
Answer
  • True
  • False

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)
Answer
  • True
  • False

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?
Answer
  • True
  • False

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.
Answer
  • True
  • False

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!
Answer
  • Common: giant sets like this
  • Uncommon: giant set like this

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

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
Answer
  • True
  • False

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
BARBELL ROW
Answer
  • elbows out for power
  • Squeeze the elbows tight to maximize muscle activation

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
Answer
  • True
  • False
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