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Programming Prep: “Big Steppa” March 23' Programming

By: Nazirah M. Jones, M.S., CPT-NASM

Well, well, well, it's that time of the year again! Time to start preparing for the summer by sweating it out in the gym. We all know the real reason we're doing this is so we can show off our gains and look good in those Instagram selfies. Let's be honest, summer is just an excuse to take off our shirts, show off our abs and legs, right? So, let's get ready to flex and impress! For the next four weeks, our FitThick and Strengthcamp Programs will emphasize the following:

Monday: Barbell Back Squats

Tuesday: Standing Military Press

Wednesday: Front Loaded Lunge

Thursday: Rack Pull

Friday: Wildcard

Start Date: March 6th, 2023

Daily Breakdown

Monday Strength & Power: Back Squats

Get ready to kickstart your week with a powerful bang! We're putting the "fun" in Monday with an explosive workout routine that will challenge your strength and power like never before. Our focus will be on the back squat, a classic yet effective movement that will help you build muscle and improve your overall fitness level. But that's not all - we're adding a twist to this routine by pairing it with a range of plyometric movements that will push you to your limits and help you unleash your inner athlete.

Some benefits of the back squat include the following:

  • Improved posture and balance: Barbell back squats require you to maintain proper form and balance throughout the exercise, which can improve your posture and overall body alignment

  • Functional fitness: Squatting is a fundamental human movement pattern that we use in our daily lives. By incorporating barbell back squats into your workout routine, you can improve your ability to perform everyday tasks such as lifting and bending

Tuesday Strength: Standing Miltary Press

Get ready to pump up the volume and unleash your inner superhero with the standing military press! Why do we love this exercise so much? Well, not only does it give you a killer upper body workout, but it also makes you feel like a total badass as you hoist that barbell above your head like a true champion. Plus, with each rep, you'll be building strength and endurance in your shoulders, chest, and arms, helping you to conquer any challenge that comes your way. So come join us for a standing military press session that will leave you feeling strong, confident, and ready to take on the world - one press at a time!

Wednesday Unilateral Strength: Front Loaded Lunge

This Wednesday, we're shaking things up with a front-loaded barbell lunge that will take your leg day to the next level. This movement is designed to target your glutes, hamstrings, and quads, providing the activation they need to reach their full potential. But that's not all - by loading the weight anteriorly, you'll also be giving your core a serious workout, as you fight to resist flexion and maintain stability throughout the exercise. This added benefit means you'll be getting more bang for your buck, with a single movement that delivers multiple benefits. So if you're ready to challenge yourself and take your fitness to new heights, join us this Wednesday for a lunging experience like no other!

Thursday Power: Rack Pulls

Summer is just around the corner, and it's time to get those gains in gear! If you're looking to build a strong, sculpted back that will turn heads on the beach, then look no further than the rack pull. This powerful movement is perfect for targeting your upper back muscles, providing the strength and definition you need to stand out from the crowd. And if you're worried about hurting your back, fear not - the beauty of the rack pull is that it allows you to limit the stress on your lower back, while still enabling you to lift heavier weights and achieve maximum results. So if you're ready to take your back game to the next level, join us Thursday for a rack pull session that will leave you feeling stronger, fitter, and more confident than ever before!

Friday: Wildcard Lift

As you know every Friday we like to spice things up a little during BBT Team Lifts. So if you missed a day or want to put in some extra work join us at 9 AM or 6 PM for some fun training! Remember there are 4 of these this month!

Saturday/Sunday: Active Recovery

As you approach the weekend you want to ensure that you are keeping your body moving to help reduce soreness and to speed up the muscle-rebuilding process. Active recovery days help you get back in the groove of things as Monday sneaks back on you.

The good thing about active recovery is the fact that your options are limitless. You can do something new every weekend if you choose.

Throughout the weekend, head out and participle in a new active recovery option. Here are some ideas for you:

  • Take a morning stroll around your neighborhood

  • Take a spin class

  • Yoga (Did you know there’s a thing called hot yoga!)

  • Bike ride

  • Stretch

  • Swimming

  • Hiking with some friends

Also, join us Saturday 3/18 at 10 AM for our Family and Friends Team Lift!

The most important part of to go have fun and relief your body of any stress.


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