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Programming Prep: From April Showers to May Muscles: Your Ultimate Summer Guide to Success

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

For the next four weeks, our Power Team will emphasize the following:

Monday: Barbell Split Squats

Tuesday: Push Jerk

Wednesday: Conventional Deadlifts

Thursday: Seated Barbell Thrusters

Friday: Wildcard

Ladies and Gentlemen, the countdown is on! Summer is less than 50 days away, and it's time to get excited about the possibilities. If you feel like you fell short of your goals last month, don't worry, because we've got your back. We know that you're capable of achieving greatness, and we want to help you do just that. That's why we've got something special in store for you that will blow your mind! 😈

Get ready to unleash your inner beast and crush your fitness goals with us. We're committed to providing you with the tools and support you need to succeed, whether you're a seasoned fitness enthusiast or just starting out. Our team of coaches is dedicated to helping you become the best version of yourself, both inside and outside the gym. So, let's do this together and make this summer one to remember!

Start Date: Monday, May 1st, 2023

Daily Breakdown

Monday: Strength: Barbell Split Squats

Okay, let's face it - barbell split squats can feel pretty awkward at first. But trust us, once you get the hang of it, you'll be hooked! Not only do these bad boys work wonders for your lower body strength, but they also offer some unexpected benefits for your upper body.

Think about it: keeping your upper body in an extended position during the exercise might feel a bit uncomfortable at first, but it can actually lead to massive improvements in the health and strength of your shoulders and spine. So, not only will you be crushing your leg day goals, but you'll also be giving your upper body some love too. Talk about a win-win!

Here are some benefits of the movement:

  1. Greater range of motion: Split squats require a greater range of motion than traditional squats, which can help improve your mobility and flexibility.

  2. Increased muscle activation: Split squats activate several muscle groups, including the quadriceps, hamstrings, glutes, and calves, leading to increased muscle activation and improved overall lower body strength.

  3. Improved balance and stability: Split squats require a significant amount of balance and stability, as you are working on a single leg. This can help improve your balance and stability, which can have benefits in other areas of your life.

Tuesday: Push Jerk

Get ready to take your lifting game to the next level with the push jerk! Did you know that you could move up to 30% more weight overhead with this exercise than with the push press? That's right - we're talking serious gains here.

Here's how it works: just like the push press, the push jerk uses your hips to create momentum and get that bar moving upward. But here's where things get interesting - you'll then push against the bar with your arms and dip down a second time to catch the weight in a partial squat. Once your arms are locked out, your legs take over to complete the lift.

Trust us, once you've mastered the push jerk, you'll wonder how you ever lived without it. It'll become your go-to move for getting heavy weights overhead, and you'll feel like a total boss every time you execute it.

Here are some benefits of the movement:

  1. Increased strength: The push jerk is a compound exercise that engages multiple muscle groups, including the shoulders, chest, triceps, core, glutes, and legs. This means that it can help you build overall strength and improve your lifting capacity.

  2. Better shoulder health: The push jerk involves a significant amount of shoulder mobility and stability, which can help improve your shoulder health and reduce your risk of injury.

  3. Increased calorie burn: The push jerk is a high-intensity exercise that can help you burn a significant number of calories in a short amount of time.

Wednesday: Conventional Deadlifts

When it comes to exercises that pack a serious punch, the deadlift is king. Sure, it might seem as simple as "pick up the heavy bar and stand up," but there's so much more to this movement than meets the eye.

The deadlift engages a multitude of muscle groups from head to toe, making it an intricate dance of coordination and strength. From your ankles and thighs to your abs and lower back, all the way up to your shoulders, wrists, and hands - every part of your body is working together to lift that weight off the ground.

And what's the result of all this hard work? The potential to move some serious weight, my friends. That's right - the deadlift is a great way to build muscle size and strength, thanks to the intense stress it places on all those moving parts.

Here are some benefits of the movement:

  1. Increased strength: The deadlift is a compound exercise that works multiple muscle groups, including your glutes, hamstrings, lower back, upper back, and grip strength. This means that it can help you build overall strength and improve your lifting capacity.

  2. Improved posture and stability: The deadlift requires a significant amount of core and back strength, which can help improve your posture and overall stability.

  3. Enhanced athletic performance: By developing strength and power in your lower body and back, the deadlift can help enhance your athletic performance and make you a better all-around athlete.

  4. Reduced risk of injury: By strengthening your lower back and core, the deadlift can help reduce your risk of back pain and injury.

Thursday: Seated Barbell Thrusters

This exercise is like the superhero of compound movements, working your entire body in one seamless motion.

Not only will the seated barbell thruster help you build strength and endurance, but it will also challenge your balance, coordination, and flexibility. And let's not forget the added bonus of feeling like a total badass as you power through each rep.

Here are some benefits of the movement:

  1. Full-body workout: The seated barbell thruster works multiple muscle groups, including your legs, glutes, core, shoulders, and triceps, providing a complete full-body workout.

  2. Improved flexibility and mobility: The seated barbell thruster requires a good range of motion in your hips, knees, and ankles, which can help improve your overall flexibility and mobility.

  3. Functional movement: The seated barbell thruster mimics the movement patterns that we use in everyday life, making it a functional exercise that can improve your overall quality of life.

Friday: Wildcard Team Lift

Are you ready for the most exciting day of the week? We're talking about none other than Fabulous Fridays! This is the day when you'll experience heart-pumping, sweat-dripping, and muscle-burning training that will make you feel like a true champion.

But don't be intimidated! Whether you're a seasoned BBT athlete or just starting out, we have the perfect workout for you. Our expert coaches will be by your side, motivating you to push past your limits and achieve new heights.

Get ready to challenge yourself and step out of your comfort zone. Our training sessions will have you feeling like a superhero, and you'll be amazed at what you're capable of achieving.

So let's kick off the weekend with a bang! Whether you're looking to build strength, improve endurance, or just have some fun with your fellow BBT athletes, we've got you covered. Don't be surprised if you leave feeling stronger, faster, and more powerful than ever before!

Remember every Friday at 9 AM and 6 PM

Saturday/Sunday: Active Recovery

As the weekend approaches, it's important to keep your body moving to reduce soreness and speed up muscle recovery. Active recovery days are perfect for getting back in the groove and preparing for the upcoming week.

The best part about active recovery is that the possibilities are endless! You can mix things up every weekend and try something new. With so many options available, you'll never get bored and your body will thank you for the change of pace. So get creative, have fun, and enjoy the benefits of active recovery!

  • 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

Alright, now that you're up to speed on our plan for this month, it's time to crush those goals! We're pumped to see you hit the training floor and make some serious gains. Let's do this!


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