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Bells Up Intermediate, Series 1: The Posterior Chain
Welcome to Bells Up Level 2!
The Bells Intermediate Programs are for Intermediate/Advanced Students that have solid technique in push/pull/deadlift and squat movements (movements are covered in beginner programs). The first series in at the intermediate level focuses on strengthening the posterior chain (back of body) while working your total bod. The posterior chain is often undertrained and is the most important area to focus on to see physical changes and strength progress.
Series 1 concludes after 16 classes; a mix of strength training and cardio. All classes are meant to be done TWICE in order. Please complete in sets of 4 or 8, then repeat. All classes are a mix of full program video recordings and partial program recordings. Example: complete classes 1-4, repeat, then move on to class 5. Do the same for classes 5-8. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.
We offer programs in this fashion because true strength training sets require more rest time than a typical interval class format allows. All videos have a the class program written in the "description" section; some classes have a pre-set online timer included. For playlist options, follow Lacee on Spotify under the username laceelazoff.
bodyweight planks, hollow body positions and crawling
rows and pull variations
push ups, single and double kettlebell presses
racked position single and double bells
deadlift, lunge and squat variations
kettlebell swings, with optional regression if you don't swing