BFT Warkworth

Come & find out why our members keep coming. One week, free access, unlimited training 🤘🏼
31st August- 6th September

MOVEMENT SPOTLIGHT PT2🔥
KB Shoulder press 💪🏼

The KB press is such a great supporting exercise, especially for our military press benchmark. We need to recruit more muscles in order to stabilise & shift the load, which in turn strengthens our overhead movements.

It does a great job of isolating the shoulder & using all parts of it through the movement, because of the rotation as we push up. The back & the core have to chip in to help stabilise & brace.

TIP- Your non-working arm is your best friend in this movement. It should have tension through it as you press, but you can try different positions & see which one works best!

Coming into week 3 team!

Starting strong with a Cardio U sesh 💪🏼 this session is implementing some MAS targets so make sure you have your phone for this session!!

Tuesday we have Strength UB 👊🏻 focussing on fatigue tolerance, our reps sit a bit higher this week

Wednesday we have XTX! Some good Ol partner work with power based movements 🥳

Thursday some more strength-based work with Pump LB! High volume lower weight for a good burn 🔥

Friday is Cardio HIIT! Short sharp sets with high power all the way through 👏🏼

Ending the week with a Shred sesh! A mix of cardio zones & strength zones to end the week balanced 🥰

Ah yes the all-time favourite zercher squat 🙃 here’s a little insight as to why it’s programmed-

The zercher is a great way to target the quads at a heavier load, as opposed to a goblet squat or a front squat. Strongly racked in the elbows, it’s the most effective way to load.

Through this block we have our deadlifts for benchmark, meaning a strong back, core & quads is essential. That’s exactly what the zercher squat does best. Because the weight is racked in front, the core & the back have to work harder to keep you upright & control pressure. Biomechanical breathing is a key tool to use through these.

Pro tip- if that bar is giving you grief, use your sweat towel or hoodie to make it softer, as well as not put extra distance between you & the bar. Happy lifting 🔥

Hey Team- coming into week 2!

Starting off with MAS Testing for Monday! Setting a baseline for in 8 weeks time, giving us targets through cardio’s 👊🏻

Tuesday we have strength LB 💪🏼 building into some progressions for our main lifts & secondary exercises to help 👏🏼

Wednesday is Cardio U💙 all HR zones to help build fatigue management & hold powerful movement 👊🏻

Thursday is Pump UB 💪🏼 muscles spending more time under fatigue to build resilience 😮‍💨

Ending the week with balanced 🧘‍♀️ increasing our ROM to build strength in our vulnerable places of movement ❤️

Saturday we have a banger of a Summit 👏🏼👏🏼 long endurance periods making our way towards a target

Big congrats to our very own Sa’eed! ❤️A couple weekends ago he went & competed (and won) in the GetStrength Classic Powerlifting competition! He’ll be off to nationals in October👏🏼 make sure you congratulate him in studio!

How funny that this ties into benchmark 😉 we’ve still got our military press on Wednesday, make sure you get booked in & set your standard 💪🏼