This current 4 week program had our Brigade ladies come off squat bench deadlift specific movements post Lifting Party.
We shifted our focus away from heavy loads that were needed in preparation for 1 rep max testing. Our ladies moved in planes of movement that they hadn’t done in a wee while and reduced the overall load they were lifting. After a 3 month preparation for our last lifting party of 2019, the ladies needed a well earned deload.
Click the picture to see some past Brigade highlights!
Why total body sessions:
Total body sessions are a great way to hit multiple muscle groups in one session and do that more than once in the week. Many of our ladies have what we refer to as “hybrid goals”. This means that they want to get strong AF alongside body composition changes also.
We are able to help our ladies achieve both of these goals because of the following:
- First and foremost focus on technique and performance related goals (like how much we can lift)
- Plan each phase around the bigger picture
- Explain how each phase fits into the next
In this current phase, our Brigade ladies hit 2x total body strength sessions weekly. Coupled with our weekly conditioning sessions we have seen the ladies really enjoy this change.
Interestingly, this program has produced more sore muscles than we have heard about in a while despite the reduced load lifted. New exercises, lots of activation work and many variations equals a new stimulus for the body.
Coming into our final week of this current phase we will see our Coaches challenge our Brigade ladies a little more to round out this program. Whether that be an increase in load, an extra set or both, you will just have to wait and see!
next phase of Brigade will look to continue to push our ladies into
planes of movements that squat bench deadlift often neglect. We will see
a heap of shoulder, back and core work coming in which we know they
Our next intake for Brigade starts November 18th.
Intakes for this program open every 4 weeks with limited spaces.
With three new ladies starting this program recently we have 2 more spots ready if you are!
Learn more about this program here:
Contact us to book your movement analysis with us and get started!
Stay tuned for next week’s newsletter!
P.S. here are some more ways to keep our goods flowing your way!
1. Follow us on Instagram here. It’s full of our training, education and daily quirkiness! 2. Want to learn more about squatting? I wrote at eBook on it and it comes with a video series: check it out here!
3. Check out our blog! I’ve been coaching and writing for years so there’s no shortage of great little nuggets here.