Hand on Bells 2.0: Weeks 9-10+TEST

Hand on Bells 2.0: Weeks 9-10+TEST

***PROGRAM RELEASE 8/11/24***

This Week:
Class 13: 5 Seconds Squat (squat+lunge+pull)
Class 14: Chopped Salad (hinge+push+power)
Class 15: Happy Hamstrings (lower and upper push+pull mix)
Optional Cardio: Sweat Test (slow cardio with kettlebells)

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.

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Hand on Bells 2.0: Weeks 9-10+TEST
  • Hands on Bells 2.0: Benchmark Tests
    Hands on Bells 2.0: Benchmark Tests
    3.24 MB

    Hands on Bells 2.0: Benchmark Tests

    3.24 MB

    Final movement benchmarks for the Hands on Bells 2.0 program. Please complete these included benchmark tests upon finishing the Hands on Bells 2.0 program.

  • Hands on Bells 2.0: Weeks 9+10 (Classes 13+14+15+optional cardio)
    Hands on Bells 2.0: Weeks 9+10 (Classes 13+14+15+optional cardio)
    3.23 MB

    Hands on Bells 2.0: Weeks 9+10 (Classes 13+14+15+optional cardio)

    3.23 MB

    Written version of weeks 9+10 from the program: Hands on Bells 2.0 (Classes 13+14+15+optional cardio).

  • Hands on Bells 2.0, Class 13: Five Second Squat (STRENGTH)
    32:40
    Hands on Bells 2.0, Class 13: Five Second Squat (STRENGTH)

    Hands on Bells 2.0, Class 13: Five Second Squat (STRENGTH)

    trainer: Lacee
    duration: 32 minutes
    class 13 of 15
    program focus: squat+lunge+pull

    Today's session adds a slow tempo to heavy squats, with high rep sets of double hinged and optional renegade rows. This session should feel like an overall RPE 9 (just below failure for all sets).

    key movement...

  • Hands on Bells 2.0, Class 14: Chopped Salad (STRENGTH)
    37:41
    Hands on Bells 2.0, Class 14: Chopped Salad (STRENGTH)

    Hands on Bells 2.0, Class 14: Chopped Salad (STRENGTH)

    trainer: Lacee
    duration: 38 minutes
    class 14 of 15
    program focus: hinge+push+power

    Today's hinge and power focused session uses rep ladders for time blend single leg deadlifts, core work and overhead explosive movements. This session should feel like an overall RPE 8.

    key movements:
    *single leg...

  • Hands on Bells 2.0, Class 15: Happy Hamstrings (STRENGTH)
    39:47
    Hands on Bells 2.0, Class 15: Happy Hamstrings (STRENGTH)

    Hands on Bells 2.0, Class 15: Happy Hamstrings (STRENGTH)

    trainer: Lacee
    duration: 39 minutes
    class 15 of 15
    program focus: lower and upper push+pull mix

    This upper+lower body focused session blends push+pull movements from previous session in an interval-based format for a RPE 7-8 overall feel.

    key movements:
    *Turkish Get Up (x1 moderate kettlebell ...

  • Moderate Intensity Cardio: Snatch Summit (CARDIO)
    27:57
    Moderate Intensity Cardio: Snatch Summit (CARDIO)

    Moderate Intensity Cardio: Snatch Summit (CARDIO)

    trainer: Lacee
    duration: 28 minutes
    program focus: moderate intensity kettlebell cardio

    This cardio-focused class is made for snatch-lovers. Bring a heavy and moderate weight kettlebell to practice single arm swings and snatches, with Turkish Get Ups for active recovery. Overall RPE: 8

    key mov...

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