PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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)
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Intermediate Series 4 (2021) Full Written Program
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Full written program for Intermediate Series 4 (2021)
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Intermediate Series 4, Class 1: Shuffle the Deck
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 ... -
Intermediate Series 4, Class 2: "A" Game
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... -
Intermediate Series 4, Class 3: Full House
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... -
Intermediate Series 4, Class 4: Four of a Kind
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... -
Intermediate Series 4, Class 5: Keep Practicing
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 bellsx1 round
30 seconds each, r... -
Intermediate Series 4, Class 6: All In
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... -
Intermediate Series 4, Class 7: Win, Lose or Draw
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... -
Intermediate Series 4, Class 8: Draw from the Deck
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 bellsWarm Up
x1 ro... -
Intermediate Series 4, Class 9: Short Stack
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 programThis 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... -
Intermediate Series 4, Class 10: Ace of Clubs
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 ...
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Intermediate Series 4, Class 11: Split the Pot
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 bellsWarm Up
x4 rounds... -
Intermediate Series 4, Class 12: Don't Sit Out
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 blockWarm Up
x2 rounds
Ev... -
Intermediate Series 4, Class 13: Team Player
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 blockWarm Up
Every 45 sec... -
Intermediate Series 4, Class 14: Strong Player
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 bellsWarm Up
x1 round
... -
Intermediate Series 4, Class 15: High Card
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 benchWarm Up
x1 round
6... -
Intermediate Series 4, Class 16: Winning Attitude
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 bellWarm Up
20 seconds... -
Intermediate Series 4 (2021) Classes 17+18+19
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Intermediate Series 4 (2021) Classes 17+18+19
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Intermediate Series 4, Class 17: The Stakes are High
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 bellsWarm Up
Every 30 ...
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Intermediate Series 4, Class 18: French Suit
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 blockWarm Up
Every 30 sec...
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Intermediate Series 4, Class 19: The Jig Is Up
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 blockWarm Up
Every 30 sec...
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Written Version: Intermediate 4, 2021, Poker Face, TEST
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TEST from : Intermediate 4, 2021: Poker Face.