Elevated Basics: Weeks 9+10+TEST

Elevated Basics: Weeks 9+10+TEST

This Week:
Class 13: Vintage Squat & Swing (lower body hinge and squat)
Class 14: Pencil Skirt Presses (upper+lower unilateral combo)
Class 15: Turkish Get Up Tailored Trench (lower lateral/unilateral+rotation+single arm swing practice)
*BONUS skill video with class 15: Standing Windmill Set Up
***optional 4th session by .pdf only***
Final Benchmark Tests (.pdf only)

Please complete classes in order, completing x3 strength sessions per week, 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.

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Elevated Basics: Weeks 9+10+TEST
  • Elevated Basics: Benchmark Tests

    2.39 MB

    Final movement tests for the Elevated Basics program. Please complete the included tests upon finishing the Elevated Basics program,

  • Written Program: Elevated Basics, Classes 13+14+15 (Weeks 9+10)

    23.2 KB

    A full written program of classes 13+14+15 from the strength program Elevated Basics. An optional 4th class is included in this written program (no video offered). Please complete all classes in order, then REPEAT all classes in order the following week.

    This is the final set of classes in this...

  • Elevated Basics, Class 13: Vintage Squat and Swing (STRENGTH)

    Video 13 of 15
    Trainer: Lacee
    Duration: 43 minutes
    Program Focus: lower body hinge+squat

    *Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
    *There is an optional fourth session included in the written program ONLY (no video, all movements f...

  • Elevated Basics, Class 14: Pencil Skirt Presses (STRENGTH)

    Video 14 of 15
    Trainer: Lacee
    Duration: 42 minutes
    Program Focus: upper+lower unilateral combos

    *Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
    *There is an optional fourth session included in the written program ONLY (no video, all move...

  • Elevated Basics, Class 15: Turkish Get Up Tailored Trench (STRENGTH)

    Video 15 of 15
    Trainer: Lacee
    Duration: 42 minutes
    Program Focus: lower lateral/unilateral+rotation+single arm swing practice

    *Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
    *There is an optional fourth session included in the written pr...

  • BONUS SKILL VIDEO: Class 15, Elevated Basics, Standing Windmill Set Up

    A short bonus video to accompany Elevated Basics, Class 15.

    This skill set covers the set up position of the standing windmill, why rotation is important and how learning the windmill can help your bent press.