Category: Member Resources

Practice Day – UB PullIntention: Chin-ups engage your back and core muscles, helping you develop a strong, stable upper body, they mimic real-life pulling movements, making you stronger for everyday…

Competition Day – UnilateralIntention: Unilateral focus in A series testing and challenging stability in an offset position. Beginners can do a static lunge as a regression. Give regression and progressions…

Practice Day – HingeIntention: The 5×5 program is based on the principle of progressive overload. It is a great program tool for building muscle and gaining strength. Today is a…

Practice Day – UB Horizontal PressIntention: Composure in the heavy Bench press, learning to hold tension throughout the lift. Prep: Pec release, trap release, lat activation.5 setsA1) BB Bench Press  x…

PROGRAM 1. Monday & ThursdayA. BB Deadlift, 3-5 x 3-5                      B1. BB Bench press, 3 x 6-8B2. B stance RDL, 3x 6eaC1. DB bench flyes, 3 x 10-12C2. Standing straight arm…

Transitioning into a 6-Week Intensification Phase in Barbell Lifting For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the…