Can you read our squat face?
Intermediate Series 4 (2021) is all about upgrading technique and progressive overload strength programming (adding reps over time to build strength. The goal of this program is to make bell size jumps for double bell presses and goblet squats, while working through total body strength sets.
Test Movements: goblet squats, push ups, double presses, ballistic movements
Video Cadence: full videos meant to be completed in sets of x3 TWICE before moving on.
Weeks 1: Classes 1-2 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 2: Classes 3-4 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 5 and 7 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 8, 9 and 10 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 11, 12 and 13 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 9-10: Classes 14, 15 and 16 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 11-12: Classes 17, 18 and 19 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 13: Test Session + begin Intermediate Series 1 (2022)
Full written program for Intermediate Series 4 (2021)
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 1 of 12; repeat classes 1 and 2 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 heavy bell, x2 matching light/medium bells, towel/dowel/resistance ...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 2 of 12; repeat classes 1 and 2 twice (in order) before continuing with this program.
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 medium bell, x1 heavy bell (swing we...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 3 of 12; repeat classes 3 and 4 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell for the warmup and x2 matching medium-heavy bells, towel/d...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 4 of 12; repeat Classes 3 and 4 in order twice before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 medium bells, x1 heavy bell (swing weight)
Warm Up
x1 round
30...
Trainer: Missy
Duration:40
Class Type: Full Video
Class 5 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell and x2 matching medium-heavy bells
x1 round
30 seconds each, r...
Trainer: Missy
Duration:35
Class Type: Full Video
Class 6 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for e...
Trainer: Missy
Duration:35
Class Type: Full Video
Class 7 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for e...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 8 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x2 light/medium bells, x2 matching medium/heavy bells
Warm Up
x1 ro...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 9 of 16; repeat classes 8, 9 an d10 in order before continuing with this program
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching light/medium bells, x1 heavy bell, chair/bench or dip bar...
Trainer: Lacee
Duration:40 minutes
Class Type: Full Video
Class 10 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell (swing weight)
Warm ...
Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 11 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells
Warm Up
x4 rounds...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
x2 rounds
Ev...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 13 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
Every 45 sec...
Trainer: Lacee
Duration: 60 minutes
Class Type: Full Video
Class 14 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells
Warm Up
x1 round
...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 15 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching moderate bells, x1 chair or bench
Warm Up
x1 round
6...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 16 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell
Warm Up
20 seconds...
Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 17 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell x2 matching medium/heavy bells
Warm Up
Every 30 ...
Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 18 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
Every 30 sec...
Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 19 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
Every 30 sec...
