Welcome to Bells Up Studio program: Trust The Thrust 2.0!

This intermediate/advanced level 10-week program focused on total body strength with an emphasis on the posterior chain, mixed with cardio. Advanced students can complement this program with an included .pdf 10-week snatch test program and complete the infamous 5-minute snatch endurance test at the end of the program. If snatching is not in your practice, you’ll find modifications and alternate options, including single-arm swings and push presses. The goal of this program is to push back-of-body strength along with cardiovascular endurance.

What to Expect:
*appropriate structure for intermediate/advanced lifters
*x3 per week strength training cadence with an optional 4th cardio session each week
*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)
*focus on lower body strength and hypertrophy, specifically unilateral movements
*option for adding barbell lifts and pull-ups or chin-ups for advanced levels
*end of program test: benchmarks for deadlift, upper body pull movements and optional 5-minute snatch test
*included .pdf document for optional supplemental short snatch sessions

Key Movements: various bilateral and unilateral hinge patterns, lunge patterns, kettlebell swings, optional snatches, overhead presses, lateral lunges and curtsey lunges

Test Movements: deadlifts and upper body pull strength

When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3+optional cardio in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6+optional cardio in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9+optional cardio in order, then repeat in order before moving on to Class 10.
Weeks 7-8: Classes 10+11+12+optional cardio in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15+optional cardio in order, then repeat in order before taking the final program test

***classes listed below publish SEPTEMBER 16th, 2024***

This Week:
Class 1: Hip Swing (STRENGTH)
Class 2: Seesaw (STRENGTH)
Class 3: Sweet Strict Press (STRENGTH)
Optional Cardio: Las Carderas (CARDIO)