2017q4季完畢print萊美國際資源是為萊美認(rèn)證提供的獨一無二、有價值以便

1、PLYO2301熱組06.萊際資源是為際認(rèn)提供的獨一無二、有價值的PLYO2301熱組06.萊際資源是為際認(rèn)提供的獨一無二、有價值的資源，以便你能夠?qū)W習(xí)每個新動作并僅在際進行指導(dǎo)。資源不。通過互、上傳文件或向他人出售際資源以萊際、其經(jīng)銷商及他都的。如果你正在參活動，可能會對你個人造成嚴(yán)重，包括提起法以、際暫停撤銷。非常感謝你的合作LES MILLS GRIT PLYO Les Mills 01.MUSIC Ch-Check It Out SETUPOnemediumBenchesofftosideofroom;01.MUSIC Ch-Check It Out SETUPOnemediumBen

2、chesofftosideofroom;splitclass o% 說什么？第一組動作的結(jié)構(gòu)吧 讓每位Collarbones (L+R)gewithPlate0:21gewithPlateat熱身運動中教的 點，這樣0:46Squat1:28erBurpee2:09SquatJumpwith Plateat 2:35LongJumpF,180TurnwithPlateat 2:50LongJumpFwithPlatePress,1803:00LES MILLS GRIT PLYO Les Mills 01手持杠鈴片位于鎖骨，后01手持杠鈴片位于鎖骨，后持杠鈴片旋轉(zhuǎn)弓步跳起換腿（左右交替 深 俯

3、臥 力俯臥 杠鈴片位于鎖骨深蹲 跳遠(yuǎn)杠鈴片推舉鐵， 度旋 LES MILLS GRIT PLYO Les Mills MUSIC Down The Rabbit SETUPOnemediumomba/Felicity 0:00 Set up trackand demoSMUSIC Down The Rabbit SETUPOnemediumomba/Felicity 0:00 Set up trackand demoS180SION2:SquatJumpwithPlate這就是LESMILLSGRIT創(chuàng)意團隊最興奮的一輪。SION3:gewithPlateSIONerBurpee傳染的，這會

4、整個 房的心情。激發(fā)小組互0:29 ROUND 0:595Sec1:04 ROUND 1:345Sec1:39 ROUND 2:095Sec2:14 ROUND ionionion這組動作叫做組合”是有原因的。52:44Recovery (groupsstay at final 復(fù)會讓心率在整輪動作中持續(xù)提高；那 2：20能 那條線。此版本中還有很多訓(xùn)練，所以重點關(guān)注第二輪的 教授情況和第三輪的外部教授情3:14 REPEAT SET (starting at the final fromSet 5:295:59 REPEAT SET (starting at the final fromSe

5、t 8:14LES MILLS GRIT PLYO Les Mills SET持杠鈴片旋轉(zhuǎn)弓步跳起換腿（左右交替持杠鈴片旋轉(zhuǎn)弓步跳起換腿（左右交替跳遠(yuǎn)杠鈴片推舉鐵， 度旋 第杠鈴片位于鎖骨深蹲 第力俯臥第 第 LES MILLS GRIT PLYO Les Mills 03MUSICFeelYouSETUPBenchwithno0:00Bringbenchesin,set03MUSICFeelYouSETUPBenchwithno0:00Bringbenchesin,setuptrackanddemo exercise: Squat Burpee with Tuck Jump Off ：一個動

6、作0:33SquatBurpeewithTuckJump1:33這是 個進行第一個的教學(xué)修正技巧在這個節(jié)開始增加了秒時間，讓每個人都有時間從房間的一側(cè)拿起；確保員在下半鍛煉時足的空間。嘗試從小組中間開始混合動作并持續(xù)教學(xué)。這個 會整個鍛煉過程中重復(fù)三次，確保每個人的動作準(zhǔn)確，這樣當(dāng) 第二段和第三段動作時，肌肉 這組動作主要重點是第一層的教學(xué)。 俯LES MILLS GRIT PLYO Les Mills 03屈膝跳離踏03屈膝跳離踏 第 LES MILLS GRIT PLYO Les Mills MUSICMove/BurnTheStars/FeelYouSETUPBenchwithno遞MU

7、SICMove/BurnTheStars/FeelYouSETUPBenchwithno遞減鍛煉，2個動作來回，3個設(shè)置每個動作40，30，200:00 Set up trackand demoOffsetLateralSquatJump(x1),BlockJump(x1) (L+R),JumpOn/Off/OverBenchwith180TurnJump (x1) (L+R)1:08 Jump On/Off/Over Bench with 180 1:48Jump (x1) (L+R)2:44 Jump On/Off/Over Bench with 180 3:14后，在30秒設(shè)置中提速，重

8、點在強度和爆發(fā)力，然后在20秒檔再加強。確保學(xué)員明白他們能夠從鍛煉中得到什么，并激勵他們堅持到最后的倒計時。Jump (x1) (L+R)3:54 Jump On/Off/Over Bench with 180 4:14LES MILLS GRIT PLYO Les Mills SET單腿側(cè)移深蹲跳，單腿側(cè)移深蹲跳，雙腳 第 度旋轉(zhuǎn)跳上 下 越過踏 第屈膝并且在踏板上發(fā)力，使雙腿加強鍛煉達到更LES MILLS GRIT PLYO Les Mills 05MUSICDreamsSETUPBenchwithno一分：05MUSICDreamsSETUPBenchwithno一分：一個動作60秒不

9、停頓0:00SetuptrackanddemoSquatBurpeewithTuckJump0:19SquatBurpeewithTuckJump1:19 LES MILLS GRIT PLYO Les Mills 05屈膝跳離踏05屈膝跳離踏 第 LES MILLS GRIT PLYO Les Mills 06. MUSICAdventure/RecoverSETUPBenchwithno0:00Setuptrackand06. MUSICAdventure/RecoverSETUPBenchwithno0:00SetuptrackandBronco(x1),geOnBench(x2)0:2

10、9 Bronco (x1), JumpgeOnBench(x2) 0:59Recovery.Setupsecondset: F Jump On/Oench, 180 Turn SET1:14F Jump ench, 180 1:44 1:59 REPEAT SET 2:29 2:44 REPEAT SET 3:14 3:29 REPEAT SET 3:59 4:14 REPEAT SET 4:44 4:58 REPEAT SET 5:28 5:44 REPEAT SET 6:14Tabata：8輪動作，30秒訓(xùn)練，158輪是一大組動作。 輪是一大組動作。像8做U破了瓶頸(Vili 像一個純粹的

11、運動員一樣做這些雙腿前屈跳！)為他們 界限提供強大的動力支持。LES MILLS GRIT PLYO Les Mills SET06. LES MILLS GRIT PLYO 06. LES MILLS GRIT PLYO Les Mills 間歇為一個HIIT反應(yīng)提供了很好的機會。2:1的休息比例使 能夠積累乳酸，乳酸激 度旋轉(zhuǎn)踏板上外向前 第雙腿抬高達 選項踏板上弓步跳起換腿（左右交替 第07MUSICErhuLoverSETUPBenchwithno07MUSICErhuLoverSETUPBenchwithno0:00Setuptrackanddemo：一個動作SquatBurpeew

12、ithTuckJump0:19SquatBurpeewithTuckJump1:20這輪直接是第 層情況。精神和體力都極度疲勞，所以要給予贊揚和鼓勵。記?。▋?nèi)在的，外在的，積極的而且極具 性的），所有人 他們的耐力閾值，所以和小組保持聯(lián)系LES MILLS GRIT PLYO Les Mills 07屈膝跳離踏07屈膝跳離踏 第使用腿上的所有力量做大量跳躍動作，這會激活LES MILLS GRIT PLYO Les Mills MUSICMapsSETUPOnemediumMUSICMapsSETUPOnemedium0:00 Set up trackand demoPikelternatin

13、g Knee Bend &Plate 0:15 Pike wilternatingKneeBend& Plate Push (L+R)0:42C-CrunchlternatingKnee1:101:33Walking HoverenchJackOn/O2:00 Recovery：2分基礎(chǔ)訓(xùn)漫步懸停，踏板上 下01 步會讓腹斜肌燃燒！LES MILLS GRIT PLYO Les Mills 交替屈膝 推杠鈴片6/1+鍛交替屈膝 推杠鈴片6/1+鍛腿伸展呈 度 交替屈膝，)形仰臥起雙腿伸展呈 度選項：交替屈膝杠鈴片仰臥起坐6/1+鍛煉，行走平板支撐，踏板上 下0)1 LES MILLS GRIT

14、 PLYO Les Mills 1Ch-CheckItOut(3:06) Beastie BoysCourtesy of the Universal Music Written by: Horovitz, Diamond, DownTheRabbitHole(2:45) Not On A Monday6Adventure (1:00) 2017 Bremer Music 1Ch-CheckItOut(3:06) Beastie BoysCourtesy of the Universal Music Written by: Horovitz, Diamond, DownTheRabbitHole

15、(2:45) Not On A Monday6Adventure (1:00) 2017 Bremer Music Group AB under exclusive license RefuneMusicRightsWritten by: RecoverTYNVN&The 2016 Otodayo Written by: Adventure (0:45) 2017 Bremer Music Group AB under exclusive license RefuneMusicRightsWritten by: RecoverTYNVN&The 2016 Otodayo Written by:

16、 Adventure (0:45) 2017 Bremer Music Group AB under exclusive license RefuneMusicRightsWritten by: RecoverTYNVN&The 2016 Otodayo Written by: Adventure (0:45) 2017 Bremer Music Group AB under exclusive license RefuneMusicRightsWritten by: RecoverTYNVN&The 2016 Otodayo Written by: ErhuLover(1:26) 2016

17、Otodayo Written by: Maps(2:01) 2016 Written by: Deon Custom2014 Terrorhythm Written by: van 22017 Les Mills Music Licensing Written by: Fairley2017 Ultra REcords, Written by: Felicity.Leateq, Wanna Wake feat.Haley 2016 Daily Earfood. Written by: Unknown3Nolan van Lith2017 Nolan van Written by: van M

18、ove(GLDRemix)(1:10) 2017 Elektra Written by: Erwin, Sharp, Lerdamornpong, Move(GLDRemix)(0:40) 2017 Elektra Written by: Erwin, Sharp, Lerdamornpong, Massive Vibes2017 Lowly Written by: Nolan van Lith2017 Nolan van Written by: van Dreams (1:27) Illestryfeat.WY2016 Otodayo Written by: 4758LES MILLS GR

19、IT PLYO Les Mills 萊美全球大家庭由 自全球 個國家的 萬名指導(dǎo)師和數(shù)以百萬的參對運動、音樂的熱愛以及對活的追求萊美全球大家庭由 自全球 個國家的 萬名指導(dǎo)師和數(shù)以百萬的參對運動、音樂的熱愛以及對活的追求的在理龍頭企業(yè)， 走在傳遞尖端、創(chuàng)新產(chǎn)品支持和尊重的正途上。選擇、 和匹配編舞和音樂是一個巨大的 ！ 精挑細(xì)選 嘗試避免可能引起冒犯的語言和參考。如果 能案。最重要的是， 熱衷于隨時隨地傳遞改變?nèi)松?體驗。BE LOUD AND LES MILLS GRIT PLYO Les Mills 3說關(guān)于LES MILLS GRIT“擊掌”和“拍拍后背”3說關(guān)于LES MILLS G

20、RIT“擊掌”和“拍拍后背”4. 2. LES MILLS GRIT 部分。這是毋庸置疑的。在因此，作為最好的課程，教授LES MILLS GRIT的和 榜樣。隊中需要的，讓隊員實現(xiàn)個人目標(biāo)的那種 。LES MILLS GRIT PLYO Les Mills 獲得不止一個LES獲得不止一個LESMILLSGRIT目，你可以混合和組合這個版本的一些在一個版本中進行混合（例如LESMILLSGRIT Strength 23，LES MILLS GRIT 6R_U 23和LES MILLS GRIT Cardio 23），并且只有筆記中列出的械，你需要在鍛煉一開始就明確這一點，這非常重要。你最多可以

21、停滯30秒用來設(shè)置，但不要更久，那將會導(dǎo)致強度下降。Cardio 9,10或1 23 速4 5 速6 Tabata7 速8LES MILLS GRIT PLYO Les Mills Creative Director Les MillsPresenting Team KhiranHuston|BenMainCreative Director Les MillsPresenting Team KhiranHuston|BenMain|RewiResearch&TechnicalAdvisorDrJingerlanner Hannah MusicInputnks to從左到右： RewiMark,

22、KhiranHustonBen LES MILLS GRIT 23設(shè)計用來找到你的瓶頸并突破LES MILLS GRIT PLYO Les Mills PLYO2301.02. MONSTER 03.1MINUTE04. DESCENDING 05.1MINUTE06.07.1PLYO2301.02. MONSTER 03.1MINUTE04. DESCENDING 05.1MINUTE06.07.1MINUTE08.CORETHEBOTTOMLes Mills instructor are unique, valuable provided to you as a Les Mills cer

23、tified instructor to you to learn each new release and teach it in Les Mills licensed clubs only. Do not share these . Copying, uploading sharingfilesonernetorsellingLesMillsinstructortoeopleisillegal,andripsoffLesMills, itsand other instructors. If you are engaging in any of these illegal activitie

24、s, there may be serious for includinglegalactionandtheorpermanentwithdrawalofyourLesMillscertification.YourcooperationisLES MILLS GRIT PLYO Les Mills 01.MUSIC Ch-Check It Out SETUPOnemediumBenchesofftosideofroom;splitclass oCLASS Nobenchforhalfof01.MUSIC Ch-Check It Out SETUPOnemediumBenchesofftosid

25、eofroom;splitclass oCLASS Nobenchforhalfoftheclass!?what?ThestructureofcoupleofCollarbones (L+R)gewithPlateworksbestwithlessequipment,sohangingitup!Askmemberstograbweightplateeach,andputtheirbenchesoffto the side.0:21gewithPlateatCOACHING 0:46Squat1:28The4ma ovesheWarmupheMonsterSets.Makesureoptions

26、andtechniquecuesarewellseterBurpeetwaywhentheMonsterSets2:09SquatJump with Plateat 2:35LongJumpF,180TurnwithPlateat 2:50LongJumpFwithPlatePress,1803:00Thisstructureisyfreshandthemusicbanging!Theremaybeafewconfused,sobering and give clear Membersaregoingto ynew,andgetagreatworkoutthestartusing onlyth

27、e plate andtheirown LES MILLS GRIT PLYO Les Mills 01.BACKWARD-PLATEATER BURPEE Hands shoulder-wid JumpfeetbacktoPl, then GEChesttoelbow-heightinFeet hip-01.BACKWARD-PLATEATER BURPEE Hands shoulder-wid JumpfeetbacktoPl, then GEChesttoelbow-heightinFeet hip-PlateatWide Squat Abs bracedHeelsdowninStepa

28、lternatingoHipssquaretothefront Long step backwardsBendbackkneetowards theChestup Frontthigh parallel to OPTIONS: KNEES DOWN IN PUSHUP, REGULARSQUAT JUMP WITH PLATE AT Feetoutsidehip-width,kneesoutoverChestupabsPlate at GE WITH PLATE Jump to switch legs Soft knee Frontkneeoutovertoes Hips square to

29、the front Elbowslockedin UseSquattoabsorb OPTION:NOgeBendbackkneetowards theChestup LONG JUMP F WITH PLATE PRESS, 180 TURNPlatestartsatchest,thenpressesforwardin Feetoutside hip- OPTION: BACKWARD-SQUAT Squat, jump oition, oWideKeep plate forward Abscein Feetoutside hip-Buttdownandback,justaboveknee-

30、height Use Squat to transitionChestAbsbracedasfeetjumpback Hands under shoulders LandinSquattoabsorb OPTION:NOOPTION:WALKFEETOUTAND Handsslightlyn ucked Chesttoelbow-Abs OPTION:ONLES MILLS GRIT PLYO Les Mills 02.MONSTERMUSICDownTheRabbitSETUPOnemedium 0:00SetuptrackanddemoTRACK MonsterSets:4groups,4

31、ions.30secondsSION1:LongJumpFwithPlatework,02.MONSTERMUSICDownTheRabbitSETUPOnemedium 0:00SetuptrackanddemoTRACK MonsterSets:4groups,4ions.30secondsSION1:LongJumpFwithPlatework,5secondstochange180SION2:SquatJumpwith PlateCOACHING ThisiswhattheLesMillsGRITcreativeteamare mostexcitedaboutthisround!Wes

32、pentalotof time trialing different ways to coach this track; our advice be concise with the setup, provideSION3:gewithPlateSION er Burpee a clear demonstration of ea surethegroupsknowwhatsove,andmake ion they aremovingto next.ensity and detailed coachingforrounds 2and0:29 ROUND 0:595Sec1:04 ROUND 1:

33、345Sec1:39 ROUND 2:095Sec2:14 ROUND Creatingsmallgroupsionheclassmemberstofeellikepartofateam,nanindividual.Theenergyandhypewithineach group is infectious and lifts the mood of the room. Challenging groups to compete against each other will build great connection and allow them to bond throughout th

34、is track.ionion5 second running recoveries are going to keep the heart rate up for the entire working round;ts2:20non stop!By thetimeround32:44Recovery (groupsstay at final 3:14 REPEAT SET (starting at the final s from Set 1)5:29membersaregoingto textrapush getovertheline.Therearestillalotoftrackshi

35、srelease,sofocusernalcuesinround2,andexternalcoachingcuesin round 3. Find some fun, creative language to keepmembersfocusedandworkinghardright.5:59 REPEAT SET (starting at the final s from Set 2)8:14HIIT anideal way to startHIIT. Alternatingthe trainingfocuswitheachexercisewillpushoaumtraininghichth

36、eyllbeablesustainforthelock.ThiswillmeansubsequenttrackwillcreateanopportunitynewfitnessLES MILLS GRIT PLYO Les Mills SET02.MONSTERLONG JUMP F WITH PLATE PRESS, 180 TURNGE WITH PLATE Jump to switch legs Soft knee Frontkneeoutovertoes Hips square to the frontPlatestartsatchest,then02.MONSTERLONG JUMP

37、 F WITH PLATE PRESS, 180 TURNGE WITH PLATE Jump to switch legs Soft knee Frontkneeoutovertoes Hips square to the frontPlatestartsatchest,thenpressesforwardin Feetoutside hip-geBendbackkneetowards thePlate at Platestaysforwardo Abs bracedcein Elbowslockedinund Chest upAbsLandinSquattoabsorb OPTION:NO

38、 OPTION: BACKWARD-Layer 2 Coaching Driveoffthefloorlikealongjumpertoerful and Layer 2 Coaching TrytokeeptheheadatoneheighttoloadSQUAT JUMP WITH PLATE AT ER BURPEE Feetoutsidehip-width,kneesoutovertoes Chest up abs bracedPlate at Hands shoulder-wid JumpfeetbacktoPl, then Chesttoelbow-heightinElbowslo

39、ckedinUseSquattoabsorb OPTION:NOWide Squat Abs bracedHeelsdowninLayer 2 Coaching Bendthekneesandjumpashighasyoutrainingthelegstobe OPTIONS: KNEES DOWN IN PUSHUP, REGULARLayer 2 Coaching BraceabshardtojumpthefeetbackreactivecoreLES MILLS GRIT PLYO Les Mills 03.1MINUTEMUSICFeelYouSETUPBenchwithnoTRACK

40、 1MinuteChallenge:03.1MINUTEMUSICFeelYouSETUPBenchwithnoTRACK 1MinuteChallenge:1movenon-stopfor60 0:00Bringbenchesin,setuptrackanddemo exercise: Squat Burpee with Tuck Jump Off 0:33SquatBurpeewithTuckJump1:33COACHING Thisisnumber1of3Burpeespendmostofchallenge teaching correctingtechnique.Anextra15se

41、condsbeenaddedtothestartofthistrackto everyonetime toget their benches from the side of the room; ensure members give themselves enoughspaceforthesecondhalfoftheworkout. Try continuing to teach from the middle of the group to mix it up.1 cues with some great floor coaching, making sure technique is

42、spot on. As this challenge is repeated 3 times throughout this release, makesureeveryonesmoving correctly t challenges2and3hit,musclememorywillkick in and members can focus on reps.The primary focus for this track is Layer 1 coaching. A minute of Burpees is extremely challenging,sosetthestandardwith

43、excellenthisroundandsaveensitythenext2HIIT Thisis1minuteofegratedupper body, core and lower body. Repeating this sequence throughout the workout develops do” opportunity.LES MILLS GRIT PLYO Les Mills 03.1MINUTESQUAT BURPEE WITH TUCK O 03.1MINUTESQUAT BURPEE WITH TUCK O Burpeewithhandsonbench,thenjum

44、ponto bench and Tuck Jump off, landing in Squatition,straddlingAbsUseSquattoabsorb ChestuckOPTION:BLOCKJUMPINSTEADOFLayer 2 Coaching ShootthelegsinandouttogetasfastasyouheLES MILLS GRIT PLYO Les Mills 04.DESCENDING SETUPBenchwithno0:00Setuptrackanddemo04.DESCENDING SETUPBenchwithno0:00Setuptrackandd

45、emo(L+R), Jump On/Off/Over Bench with 180 TRACK DescendingSupersets: 2movesbackto3sets40,30,20secondsCOACHING There is plenty of setup time to coach the moveswithgoodtechnique.Thisisimportant,as members are using the bench for the rest of the classand need to beconfident onit so they can nail the re

46、st of the moves.Jump (x1) (L+R)1:08 Jump On/Off/Over Bench with 180 1:48These sets make a nice change from of coupleoftracks.Watchhowtakeshertime,setting agoodpacefor blocksofwork.MonsterSetsandthe1Challengearefullon,sousethistimeto Jump (x1) (L+R)2:44 Jump On/Off/Over Bench with 180 3:14backonthehy

47、peandfocusitive Setupthemovescorrectlyandthenfocustechnique with Savethedrive After thehistrackforthelast2rounds. block, gear shift up to focus onJump (x1) (L+R)3:54 Jump On/Off/Over Bench with 180 4:14ensityandhe 30 sets,thendialup he20secondMakesuremembersunderstandwhattheygettingoutoftheworkoutan

48、dmotivatethemholdonforthefinalHIIT Creatingclarityarounddescendingtimeinsetwillallowmemberstoaensitythroughoutthetrack.Thisopportunitytopushthroughtheanaerobic threshold following the pre-fatigue of the preceding tracks.LES MILLS GRIT PLYO Les Mills SET04.DESCENDINGNEWOFFSET LATERAL SQUAT JUMP, BLOC

49、K JUMPOnefootonbench,otheronflooratendof 04.DESCENDINGNEWOFFSET LATERAL SQUAT JUMP, BLOCK JUMPOnefootonbench,otheronflooratendof Feet hip-KneesoutoverLongjumpacrossHighjumpUse Squat to absorb landingsAbsOPTION:JUMPONFLOOR,NOLayer 2 Coaching ExplodeacrossthebenchtotrainforJUMPON/OFF/OVERBENCHWITH 180

50、 TURNWhole feet land on Absbracedtojumpoverbench Bent knee landingsodyturnsasChestOPTION:JUMPONFLOOR,NOLayer 2 Coaching Bendkneesandlaunchoverthebench,make the legs work harder for faster resultsLES MILLS GRIT PLYO Les Mills 05.1MINUTEMUSIC DreamsSETUPBenchwithno0:00 Set up track and demo exercise:

51、Squat Burpee with Tuck Jump O0:19Squat05.1MINUTEMUSIC DreamsSETUPBenchwithno0:00 Set up track and demo exercise: Squat Burpee with Tuck Jump O0:19SquatBurpeewithTuckJump1:19TRACK 1MinuteChallenge:1movenon-stopfor60 COACHING Thisisarepeatchallenge,soLayer1alreadybeensetup.Recapsomeoftheltechniquepo t

52、o Layer 2.sandoptionsbeforemovingConnect members to the workout by ensitycues.Membersknowhowto domove,sogetthemimmersed working even harder.heworkoutHittingthehalfwaymarkofatoughdeservessomepraise!Tabataiscomingup,get members somemotivation to lift the room.onextlevelmentality.Drophelast30seconds of

53、thisLES MILLS GRIT PLYO Les Mills 05.1MINUTESQUAT BURPEE WITH TUCK O Burpee05.1MINUTESQUAT BURPEE WITH TUCK O Burpeewithhandsonbench,thenjumponto bench and Tuck Jump off, landing in Squatition,straddlingAbsUseSquattoabsorb ChestuckOPTION:BLOCKJUMPINSTEADOFLayer 2 Coaching Kickthebenchtojumpupandacti

54、vateheLES MILLS GRIT PLYO Les Mills 06. MUSIC Adventure/Recover SETUPBenchwithno0:00Setup06. MUSIC Adventure/Recover SETUPBenchwithno0:00SetuptrackandBronco(x1),geOnBench(x2)0:29 Bronco (x1), JumpgeOnBench(x2) FJumpench,180SET1:14F Jump ench, 180 1:441:59 REPEAT SET 2:292:44 REPEAT SET 3:143:29 REPE

55、AT SET 3:594:14 REPEAT SET 4:444:58 REPEAT SET 5:285:44 REPEAT SET 6:14TRACK Tabata:8roundsofwork,30secondson,seconds COACHING 8roundsisabigtrack.SpaceoutLayer1,Layer 2 and Layer 3 cues like Rewi does, to keep members engaged for the whole track. Fire out the option of a Burpee as soon assible for t

56、he Bronco, as this is a new move.Energy from the start is his track. how enthusiastic Rewi is, coming in wi roandsellingitasifthiswillbethe best 8 minutes of the class. Suctrack res on engaging members with fun, challenging, high-energy coaching.8 rounds is gruelling! This track is about strength, m

57、ental endurance and stamina. By set3,membersaregoingtostartcheckingout, so focus on kengtheminit.Physicallyshow them what pushing through a threshold lookslike. Deliver strong motivational cues to get over the LES MILLS GRIT PLYO Les Mills SET06. LES MILLS GRIT PLYO 06. LES MILLS GRIT PLYO Les Mills

58、 HIIT ervalsprovide agreat opportunity for aHIITresponse.The2:1worktorestratioallows us to accumulae lace sparks the o overdrive and isresponsible for a lot of thebenefitsspecifictoHIITtraining.FORWARD JUMP ON/O180 TURNthe bench, landing at the other endodyturnsasBoth feet take nd ChestOPTION:JUMPON

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