BASE’s 45:00 Adult Group Class Training

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Preperation
​15:00

​❶ Flexibility Static Stretch
❷ Mobility: Movement
❸ Recruitment: Neural Mechanisms
❹ Major Lift Review Coaching
❺ Core Temperature ↑

Strength
15:00

​❶ 8-15 Rep (5,3, 85%↑ for Advanced)
❷ 3-4 Sets (Main Lift + Accessory Pairings)
❸ “7” NEW Daily Upper and Lower Free Weight Lifts
❹ Variance: new accessory pairings weekly
❺ Volume: track work volume using TRAINHEROIC

Conditioning
​15:00

​❶ “7” Focused Conditioning Modalities
❷ Anaerobic: Alactic/Anaerobic Glycolysis
❸ HIIT: AMRAP, AFAP, Time-Based/Task-Based
❹ Aerobic: Circuit Challenges - Partner Workouts
❺ Compliments Main Lift Focuses of Day

(1) Complimentary Class for New Clients