Welcome to the current program from the Bells Up Studio strength series, "Hand on Bells 2.0" (intermediate/advanced levels). Hands on Bells 2.0 will release classes for the next 10 weeks, with new drops happening every other Sunday from June 16-August 11, 2024. The Current Strength Program collection refreshes every 10 weeks, so you always have new classes ready to save as your favorites.

This 15-session strength program (plus 5 additional optional cardio classes) focuses on rep ladders and interval sets, pushing you to not only move weight, but build endurance. Many sessions in this program are focused on hypertrophy: working moderate weight lifts for reps in the 8-15 range. All sessions are programmed in the following format: squat+lunge+pull, hinge+push+power, lower/upper+push/pull mix and optional kettlebell cardio.

We offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session. Even though there are 15 videos included in this program, think of the full program being double that amount due to the Bells Up Studio repetition cadence (more on that below).

Key Movements: kettlebell jerks, push presses, snatches, double strict presses, goblet/double racked or barbell squats, lateral lunges, Romanian deadlifts, split squats
Benchmark Test Movements: push press or snatch, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

What to Expect:
*upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment
*x1 weekly recommended conditioning session, using mostly kettlebells (we off x3-4 per week strength session in case you want to do other activities you love, like Pilates, running or spin classes)
*ladder reps and interval-based sets to keep you moving and resting appropriately
*option for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for push press or snatch endurance, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

Please complete classes in order, completing x3 strength sessions per week with one optional cardio session, then REPEATING sessions IN ORDER the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.

RELEASE SCHEDULE for Hand on Bells 2.0:
Weeks 1+2: videos 1+2+3+optional cardio (first release 6/16/24)
Weeks 3+4: videos 4+5+6+optional cardio (first release 6/30/24)
Weeks 5+6: videos 7+8+9+optional cardio (first release 7/14/24)
Weeks 7+8: videos 10+11+12+optional cardio (first release 7/28/24)
Weeks 9+10: videos 13+14+15+optional cardio (first release 8/11/24)