Welcome to Bells Up TV, Program 9, Hand On Bells!
The Bells Up TV Intermediate/Advanced Series continues with a 10-week program focused on double bell over head strength, unilateral lower body movements and snatch technique. If snatching is not in your practice, you’ll find modifications, including the push press. The goal of this program is to develop overhead/shoulder strength, develop the quads and keep your practice balanced with single-side movements.
PROGRAM 9 is for intermediate and advanced levels; we offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session. We recommend completing this program after PROGRAM 8, or starting here and moving on to PROGRAM 10 in the future.
Key Movements: kettlebell jerks, push presses, viking presses, snatches, double bell presses, goblet squats, double bell squats, lateral lunges
Test Movements: push press or snatch and double kettlebell squats
This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Intermediate or Advanced conditioning series if you want to train x5-6 days per week with Bells Up TV. EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio classes, Thurs/Sun off days.
When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before taking the final program test
A how-to guide for PROGRAM 9: Hands On Bells
Full written program for classes 1+2+3 from PROGRAM 9: Hands On Bells.
Trainer: Lacee
Class 1 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 7 out of 10
Equipment Recommendations: x1 heavy kettlebell, x1 moderate weight kettlebell, x1 optional light kettlebell
Key Movements: goblet squats, three point rows, lateral...
Trainer: Lacee
Class 2 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 7 out of 10
Equipment Recommendations: two heavy kettlebells or dumbbells, two moderate weight kettlebells, optional ab roller
Key Movements: double suitcase deadlifts, single...
Trainer: Lacee
Class 3 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: optional pull up bar, x2 moderate weight kettlebells or dumbbells
Key Movements: tempo push ups, suitcase hold alternating reverse lun...
Full written program for classes 4+5+6 from PROGRAM 9: Hands On Bells.
Trainer: Missy
Class 4 of 15. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x2 heavy kettlebell, x1 moderate weight kettlebell, x1 optional light kettlebell
Key Movements: crush grip squat, gorilla rows, lateral ...
Trainer: Missy
Class 5 of 15. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 heavy kettlebells, x2 moderate weight kettlebells, resistance band
Key Movements: double bell suitcase deadlifts, single arm swings, ...
Trainer: Missy
Class 6 of 15. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x1 moderate weight kettlebell, x1 heavy weight kettlebell, resistance band
Key Movements: single side chest press, split squats, pull u...
Full written program for classes 10+11+12 from PROGRAM 9: Hands On Bells.
