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Programming Prep: "Sun's Out, Guns Out: Getting Ready for the Summer" - April 23'

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

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

Monday: Front Squats

Tuesday: Glute Bridge Barbell Floor Press

Wednesday: Trap Bar Deadlifts

Thursday: Barbell Bent-Over Rows

Friday: Wildcard

The countdown is on! We have exactly 78 days until summer is here, and it's time to level up your fitness game! Are you ready to turn up the heat and get those bodies right for the season of sun, sand, and boating? Join us this month as we hit the gym harder than ever and push ourselves to new heights. We're talking rock-solid abs, toned arms, and legs that won't quit. Get ready to strut your stuff with confidence in those summer outfits, and make everyone else wish they had your physique! Don't wait until it's too late - summer bodies are made in the winter. So, what are you waiting for? Let's sweat, burn, and shine like the stars we are!

Start Date: April 3rd, 2023

Daily Breakdown

Monday: Strength: Front Squats

Alright, listen up, team! It's time to get those quads ready for action with a quad-tastic workout! We're talking about exercises that'll make those legs look so fine, you'll have people asking for autographs. Not only that, but strong quads mean you'll be able to tackle everyday activities like a boss. Walking? Piece of cake. Running? Bring it on. Climbing stairs? Pfft, please. And let's not forget about preventing pesky injuries, especially to those knees. So get ready to feel the burn, and let's show those quads who's boss!

Benefits of the Front Squat:

Front squats are an excellent exercise for targeting your lower body, especially your quads, glutes, and core. Here are some of the top benefits of front squats:

  1. Increased quad activation: Front squats place more emphasis on the quads than back squats, making them a great exercise for building strong, muscular legs.

  2. Improved core stability: Holding the barbell in front of your body during a front squat requires greater core activation, which can help improve your overall stability and balance.

  3. Greater mobility and flexibility: Front squats require greater ankle, knee, and hip mobility than back squats, which can help improve your overall flexibility and range of motion.

  4. Transferable strength to other exercises: The strength and stability gained from front squats can transfer to other exercises, such as deadlifts, cleans, and snatches, improving your overall athletic performance.

Tuesday: Glute Bridge Barbell Floor Press

Alright, ladies and gents, it's time to get your upper body game on point! Get ready for an intense workout that will leave your arms, chest, and shoulders feeling like they've been hit by a freight train. But don't worry, because, with hard work and dedication, you'll be able to build a stronger, more defined upper body that will have people asking for tips on how to get shredded.

We will focus on one of the most badass exercises out there: the Glute Bridge Floor Press. This exercise targets your chest, triceps, and shoulders and engages your glutes and hamstrings, making it a full-body workout that will have you feeling like a total boss.

Some benefits of the Glute Bridge Barbell Floor Press include the following:

  1. Target multiple muscle groups: This exercise targets the chest, triceps, shoulders, glutes, and hamstrings.

  2. Builds upper body and lower body strength: The Glute Bridge Barbell Floor Press is an effective full-body exercise that builds upper body and lower body strength.

  3. Improves posture: By targeting the glutes and lower back, this exercise can help improve your posture and reduce the risk of back pain.

  4. Increases power and explosiveness: This exercise involves explosive movements that can help increase power and explosiveness.

  5. Provides a challenging variation: The Glute Bridge Barbell Floor Press provides a challenging variation to the traditional bench press and can help break through plateaus.

Wednesday: Trap Bar Deadlifts

Do you want to feel like a beast and lift heavy objects like they're nothing? Then you've got to try trap bar deadlifts! Not only are they a great way to build strength and muscle, but they also make you feel like a total badass.

Think about it - with trap bar deadlifts, you're lifting a heavy weight off the ground using your entire body. It's like you're lifting a car or a giant boulder!

But the best part? Trap bar deadlifts work multiple muscle groups, including your glutes, hamstrings, quads, and core. So not only will you look like a superhero, but you'll also be building functional strength that will come in handy in your everyday life.

Here are some compelling reasons to do trap bar deadlifts:

  1. Build total body strength: Trap bar deadlifts work multiple muscle groups, including your glutes, hamstrings, quads, and core, making it a great exercise for building total body strength.

  2. Improved athletic performance: Trap bar deadlifts can help improve your athletic performance by increasing your strength, power, and explosiveness.

  3. Reduced risk of injury: Trap bar deadlifts can be a safer alternative to traditional barbell deadlifts as the trap bar places less strain on your lower back.

  4. Variety: Trap bar deadlifts offer a great variation to traditional barbell deadlifts and can help break through plateaus.

  5. Build muscle mass: Trap bar deadlifts are a compound exercise that stimulates multiple muscle groups, making it an effective exercise for building muscle mass.

Thursday: Barbell Bent-Over Rows

Get ready to pull and push your way to a stronger back! Thurday's workout is all about targeting those muscles that you usually can't even see. We're talking about the lats, traps, rhomboids, and erector spinae - the unsung heroes of your physique. And don't worry, we won't be just doing the same boring exercises over and over again. We'll be mixing it up with some exciting variations that will leave you feeling like a beast!

But why do we even bother with a strong back, you may ask? Well, besides making you look like a superhero, having a powerful back is essential for everyday life. Think about it - your back muscles help you maintain good posture, prevent back pain, and carry all those heavy groceries from the car. So let's get to work and show those back muscles some love!

Here are some reasons why we incorporate barbell bent-over rows:

  1. Builds a strong back: Barbell bent-over rows target the upper and lower back muscles, including the lats, traps, rhomboids, and erector spinae. By regularly performing this exercise, you can develop a stronger and more defined back.

  2. Improves posture: Bent-over rows help to strengthen the muscles responsible for good posture, which can help reduce the risk of developing back pain or injuries.

  3. Enhances grip strength: Holding onto a heavy barbell for several reps can help improve grip strength, which can translate into better performance in other exercises like deadlifts or pull-ups.

  4. Boosts overall strength: The barbell bent-over row is a compound exercise that works for multiple muscle groups at once, including the back, biceps, and forearms. This can help increase overall strength and muscle mass.

  5. Increases pulling power: The rowing motion of this exercise can help improve your pulling power, making it easier to perform other pulling exercises like chin-ups or cable rows.

Friday: Wildcard Team Lift

Fridays just got a whole lot more exciting! We're talking heart-pumping, sweat-dripping, muscle-burning training that will leave you feeling like a true champion. And the best part? It doesn't matter if you're a seasoned BBT athlete or just starting out - we've got something for everyone.

We're talking about training sessions that will challenge you, push you, and take you out of your comfort zone. But don't worry, we won't leave you hanging. Our expert coaches will be right there with you every step of the way, cheering you on and guiding you through each exercise.

So get ready to shake things up and kick the weekend off with a bang! Whether you're looking to improve your endurance, build strength, or just have some fun with your fellow BBT athletes, we've got you covered. And who knows, you might even surprise yourself with what you're capable of.

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

Now that you understand our plan this month, let's crush these goals! Can't wait to see you on the training floor!


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