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Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume aour intention for this cycle is to grow stronger through volume, patience and precision.…

PUBLIC HOLIDAY PARTNER WORKOUTTeam workout – Teams of 4 – 40 mins!Stay on each station for 3 rounds.**If there are odd numbers, you can have 5 in a team and…

PRACTICE – HINGEIntention: This weeks focus is hip extension & confidence under the bar. Practice feeling the glutes working with the abdominals to extend the hips straight and stand tall…

COMPETITION – UNILATERALIntention: This weeks focus is hip extension & confidence under the bar. Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk.Prep: mobility…

OLYMPIC LIFTING – BB SNATCHIntention: getting comfortable with the bar overhead, and upper back strength in the pull under.Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med…

COMPETITION – UB PULLIntention: This weeks focus is hip extension & confidence under the bar. Working on upper back strength in the pulling movement.Prep: Hang, cat /cow, shoulder CARs, 90/90…