BFT Warkworth

WEEK 5 SCHEDULE ❤️
Rolling in to a bit more resistance-heavy week this time!! Woop woop 🙌🏼

Monday- Strength LB, simple format, loads of gains 💪🏼 heavy weight but still focussing on tempo

Tuesday- Summit ⛰️ steady heart rate focussing on smart pace & rhythmic movement.

Wednesday- Hyper UB 💪🏼 Hypertrophy work, meaning more sets & reps with less rest. Building strength through fatigue 👊🏻

Thursday- HIIT 🔥 fast hard sets with minimal rest, building the ability to perform under accumulating fatigue.

Friday- Balanced 🧘‍♀️ focussing on ROM, controlled movement under minimal load.

Saturday- POWER ⚡️ controlled ‘grind’ movements paired with explosive ‘ballistic’ movements to build patterns then add power.

LETS TALK BFT ³

One of the most important part of BFT is our bespoke heart rate monitors. We use these every day, every session.

If structured, progressive training sounds like it has a place in your life, you’re in luck. We’re unlocked for a few more days with the best deal of the year. Come & join us 🤘🏼

Unlocked week is here!!!

Cardio U up first for Monday 🔥 ranging between active recovery & intense working sets

Tuesday we have Pump UB for high volume upper work 💪🏼

Wednesday HIIT is on the menu ❤️ high intensity, short sharp work

Thursday is Strength LB 👊🏻 focussing on our big lifts with strong technique, ROM & Tempo

Friday ending with Summit🤩 long endurance work to work on our pacing & fatigue tolerance

Saturday Power is Back!! Explosive exercises demanding powerful movement & proper recovery

Come & find out why our members keep coming. One week, free access, unlimited training 🤘🏼
31st August- 6th September

MOVEMENT SPOTLIGHT PT2🔥
KB Shoulder press 💪🏼

The KB press is such a great supporting exercise, especially for our military press benchmark. We need to recruit more muscles in order to stabilise & shift the load, which in turn strengthens our overhead movements.

It does a great job of isolating the shoulder & using all parts of it through the movement, because of the rotation as we push up. The back & the core have to chip in to help stabilise & brace.

TIP- Your non-working arm is your best friend in this movement. It should have tension through it as you press, but you can try different positions & see which one works best!

Coming into week 3 team!

Starting strong with a Cardio U sesh 💪🏼 this session is implementing some MAS targets so make sure you have your phone for this session!!

Tuesday we have Strength UB 👊🏻 focussing on fatigue tolerance, our reps sit a bit higher this week

Wednesday we have XTX! Some good Ol partner work with power based movements 🥳

Thursday some more strength-based work with Pump LB! High volume lower weight for a good burn 🔥

Friday is Cardio HIIT! Short sharp sets with high power all the way through 👏🏼

Ending the week with a Shred sesh! A mix of cardio zones & strength zones to end the week balanced 🥰