Plan your Visit

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The Mead Cultural Education Center is located at 82 Mickelson Drive, Yankton.

We are open Monday - Saturday from 10 am to 4 pm.

 

Admission for adults is $8.00, Seniors $5.00, Children 5-17 $5.00,

Children under 5 are free. YCHS members are always free.  

Frequently asked questions

ONE DAY SAMPLE WORK OUT


1A Handstand Hold - 3x10-30s 1B Frog Stance – 3x10s 1C Tucked Front Lever Hold – 3x10s 2A KB 1-Arm Over Head Press 2x8-10 2B Reverse Lunge (Goblet or Racked) 3x8-12 3 BB Front Squat 2x10 OR KB Goblet Squats 4A Goblet/Rack Squats 2x5-10 4B Hindu Push Up 2xAMAP 5A Partial Turkish Get Up 2x3 5B KB Halo 2x10




EQUIPMENT LIST


REQUIRED 1. Kettlebells (Small set or one set) (For more info see "Kettlebell Weights Recommendation") RECOMENDED 1. Pull Up Bar and/or Gymnastics rings 2. Rubber Tube Bands 3. Speed Ladder




WHAT HAPPENS AFTER I PLACE MY ORDER?


1. Place Your Order and Receive Welcome E-mail From TrainHeroic 2. Download TrainHeroic App from the App Store 3. DONE - Get after it like a Greek Hero!




KETTLEBELL WEIGHT RECOMMENDATION


Choose a weight that you can press between 12 - 15 reps. Beginner woman: 8-10 kg Beginner man: 12-16 kg Intermediate woman: 12-16kg ​Intermediate man: 16-22kg ​Advanced woman: 16-20kg Advanced man: 20-24kg ​Elite athlete: 24-32kg+




WHEN TO INCREASE KETTLEBELL WEIGHT


As a rule of thumb, you want the weight to be challenging, but you don’t want the weight to break form. So, if you are progressing through the program with ease, you may consider increasing your weight by 2-4 kg. If you have heavier bells available, you can incorporate them during the strength portion.




COMPETITION VS. REGULAR KETTLEBELLS


Any Kettlebell will work for this program. I prefer to use Competition style bells where the dimensions of the bell remain the same no matter the weight because this makes learning techniques easier. This is because the size of the bell and handle are the same no matter the weight, making progressing techniques and lifting heavier weight easier to transition into.




OPTIONAL BARBELL EXERCISES


We program one barbell exercise per day, that is optional, for those who like to lift heavy. 1. Deadlift 2. Back Squat 3. Front Squat 4. Press




INTENTION


The goal is to get after it with intention, focus and delberate execution! This is your sacred time. Treat it with respect. As a high performer, time is your greatest asset, don't waste it, get after it. When workoing out: DO's: - Silence (Train to become the master of your mind) OR - Music (Custom built playlist, you can find below "Music Playlist") DON'Ts: - Scroll social - Chat it up with friends - Take a phone call - Text - Check your e-mail - Listen to podcast or audiobooks - There is another time place for that




REST


1. All Supersets and Exercises - 30 sec. 2. Strenght (One Set Only) for Kettlebell and Barbell - 1 min.




PLAYLIST - MUSIC


Recommended and exclusively selected tracks by yours truly. Let the music inspire and drive you to new hights! 1. EDM 2. Rap & EDM 3. Hip Hop 4. Hip Hop Old School 5. Wisdom