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Programming Prep November: Time to Get Cozy!

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



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


Monday: Landmine Hack Squats

Tuesday: Push Jerks

Wednesday: Straight Leg Deadlift

Thursday: Bent Over Rows

Friday: Wildcard


This time of the year is extremely difficult for those who are training to keep up with their fitness journey. You have breaks for Thanksgiving, you probably are going to hit up all the fairs, and pumpkin patches, and don't let me forget Homecoming season!


So check out what we have cookin' in the following month:


Start Date: Monday, November 6th, 2023


Daily Breakdown


Monday: Let's put those Quads to WORK!

The landmine hack squat is a variation of the traditional hack squat exercise that utilizes a landmine attachment, which is a small piece of equipment that allows you to perform various exercises using a barbell.

Muscles Worked:

  • Quadriceps

  • Hamstrings

  • Glutes

  • Calves

Here are some key benefits of hack squats:

  1. Targeted Muscle Engagement: Hack squats primarily target the quadriceps, but they also engage the hamstrings, glutes, and calves. This comprehensive muscle activation helps in building balanced leg muscles.

  2. Reduced Lower Back Strain: Unlike traditional back squats, hack squats place less stress on the lower back. This makes them a suitable alternative for individuals with lower back issues or those looking to minimize strain on the lumbar region.

  3. Variety in Training: Hack squats provide variety in your workout routine. By changing the angle of your body during the exercise, you can emphasize different parts of your quadriceps, leading to a well-rounded leg development.

  4. Safety and Stability: Machines designed for hack squats often come with safety features like a fixed range of motion and guided movement. This reduces the risk of injury, making hack squats a safer option, especially for beginners.

  5. Improved Range of Motion: Hack squats, especially the landmine variation, allow for a more natural range of motion. This can be beneficial for individuals who struggle with flexibility or mobility issues.

Tuesday: Nothin but Upper Body Power 😤

The push jerk is a dynamic and powerful weightlifting movement that combines a partial squat with an overhead press. It's commonly used in weightlifting, CrossFit, and other strength and conditioning programs like BBT Fitness.

Muscles Worked:

  • Shoulders (deltoids)

  • Triceps

  • Legs (quadriceps, glutes, hamstrings)

  • Core muscles for stability

Here are the key benefits of performing the push jerk:

  1. Increased Explosive Power: The push jerk involves a quick and explosive movement, utilizing the power generated from the legs and hips to propel the barbell overhead. This helps improve overall explosive power, which is valuable in many sports and athletic activities.

  2. Muscle Engagement: The push jerk targets multiple muscle groups, including the shoulders (deltoids), triceps, legs (quadriceps, glutes, hamstrings), and core muscles. This comprehensive engagement leads to better muscle development and strength in these areas.

  3. Improved Shoulder Stability: Push jerks require stable shoulders and strong shoulder muscles. Regularly performing push jerks can enhance shoulder stability, reducing the risk of injuries and improving overall shoulder health.

  4. Enhanced Coordination and Balance: Coordinating the dip, drive, and jerk movements in the push jerk requires good motor skills and balance. Practicing this exercise can improve your overall coordination and balance, which is valuable in various sports and activities.

Wednesday: Time to Give those Hammies Some Love 💕

The straight-leg deadlift, also known as the stiff-legged deadlift, is a strength training exercise that primarily targets the hamstrings, glutes, and lower back muscles. It involves bending at the hips while keeping the legs straight, which places a greater emphasis on the hamstrings and lower back compared to the traditional deadlift. Here's a breakdown of how to perform the straight-leg deadlift with proper form:

Muscles Worked:

  • Hamstrings

  • Glutes

  • Lower back (erector spinae)

  • Calves

  • Core muscles for stabilization

Here are the key benefits of performing straight-leg deadlifts:

  1. Hamstring and Glute Development: Straight leg deadlifts target the hamstrings and glutes more intensely than traditional deadlifts. This focused engagement helps in building muscle mass and strength in the posterior chain.

  2. Lower Back Strengthening: The erector spinae muscles of the lower back are engaged to maintain a straight back during the movement. Strengthening these muscles can help improve lower back stability and reduce the risk of lower back pain and injuries.

  3. Improved Posture: Strengthening the muscles of the lower back and core through straight-leg deadlifts can contribute to better posture. A strong lower back and core help support the spine and maintain an upright posture.

  4. Enhanced Hip Mobility: Performing straight leg deadlifts requires a good range of motion in the hips. Regularly practicing this exercise can improve hip flexibility and mobility, leading to better overall functional movement.

Thursday: Still Unbiggin' Our Backs

The barbell bent-over row is a compound exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps, as well as the rear deltoids and biceps. It also engages the core muscles for stability.

Muscles Worked:

  • Latissimus dorsi (lats)

  • Rhomboids

  • Trapezius (traps)

  • Rear deltoids

  • Biceps

  • Forearms

Here are the key benefits of performing barbell bent-over rows:

  1. Muscle Development: Barbell bent-over rows target the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps, as well as the rear deltoids and biceps. Regularly performing this exercise can lead to increased muscle mass and strength in these areas, contributing to a well-developed back.

  2. Improved Posture: Strengthening the upper back muscles helps improve posture by counteracting the effects of rounded shoulders, which are common in individuals who spend long hours sitting at desks or using computers. Good posture is essential for spinal health and overall body alignment.

  3. Enhanced Grip Strength: Holding and pulling a heavy barbell challenges your grip strength. Over time, this exercise can help improve grip strength, which is valuable for various daily activities and other weightlifting exercises.

  4. Increased Stability: Barbell bent-over rows engage the core muscles to stabilize the spine and maintain proper form. This stability is essential for preventing lower back injuries and promoting overall core strength.

Friday, Saturday, & Sunday: BBT Weekendz

As you may know already BBT Fitness has expanded training days by bringing you BBT Weekendz. This is a great opportunity to get in some extra training and have fun as well. If you would like to attend any of our weekend classes you can use promo code "CoachZye" to receive $5 off or obtain a BBT Weekendz Membership for a discounted price.


In conclusion, I understand that it is getting colder and most of us just want to relax but please remember the goals that you have set for yourself. The real training takes place now in the off-season. Let's work hard but more importantly, let's have fun!!

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