BFT Ballarat South

Week 2 of 8

MONDAY - cardio u (A) - our first progression of our aerobic style, utilising cumulative fatigue to see fluctuations in HR across rolling sets 💙💜🧡

TUESDAY - strength (LB) - our first lower body progression, we’ll see the focus continue to be on technique, positioning and skill acquisition 🍑

WEDNESDAY - hiit - increasing intensity through increased work time and decreased rest, we’ll be sticking with the YGIG all out effort sets🥵🔥

THURSDAY - pump (UB) - our volume based session, focusing on upper body movements this week, getting familiar with new movement patterns through our lap format 💪

FRIDAY - summit - working on aerobic capacity, flipping our sets around this week, with ascending sets you’ll need to hold your pacing for your longer duration efforts to occur later on in the session💜

SATURDAY - xtx - first progression, xtx is an aerobic conditioning session, with a partnered workout, with complex movements often going through multiple planes of motion, along with our cardio machines⚡️✨

First podium update of the block! Keep coming in and nailing those HR prescriptions 🏅

Week 1 of 8

MONDAY - strength (UB) - kicking off our new block with some new exercises and a familiarisation phase to help nail our technique 💪

TUESDAY - summit - our aerobic conditioning session, think of it as the building block of aerobic fitness. This session will include multiple laps of the room 💜

WEDNESDAY - pump (LB) - our volume based session, todays session you’ll see hypertrophy work, compound and you’ll need to keep technique good across fatigue🥵

THURSDAY - HIIT - our all effort, max intensity session. You’ll need to battle fatigue as we work anaerobically across short, sharp efforts, with an emphasis on repeatability🔥

FRIDAY - balanced - focusing on movement quality, focusing on muscle groups required for our main lifts. You’ll be working control, stability and technique through multiple planes of motion🙌

SATURDAY - strength endurance - focus on muscular endurance, this session utilises cardio exercises paired with resistance exercises that utilise the same muscle groups🤩

Week 7/7 - FINAL WEEK

MONDAY - CLOSED

TUESDAY - Strength (UB) - Final chance to lift some big weight on our main UB lifts for the block, aim to challenge yourself with the load in the final progression

WEDNESDAY - HIIT - our all out max effort cardio sesh, in your final progression you’ll see increased set length to really push that anaerobic output capacity

THURSDAY - Pump (LB) - High volume work for our last lower body session of the block, we’ll be working through our lap format and a strength screen

FRIDAY - Cardio U (A) - Working through shifting HR intensities, you’ll spend longer time in certain heart rate zones to shift the intensity and desired output for a big final progression

SATURDAY - Power - Final session of the block with an explosive final progression of power, working to increase our output on the ballistic exercise to move faster, jump higher and be more explosive

The Reset Challenge is not your average gym challenge

No more generic, one-goal-fits all approach, we know everyone has different goals and intentions with their training

Choose your reset based on YOUR goals

☀️ LIFESTYLE

💪 PERFORM

⭐️ TRANSFORM

🗓️Starts Monday February 2nd
DM us now to get started or call us on 0458963001📱