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Barbell Club 2017 – Phase 1

Posted 2nd January 2017 by Jenna Fisher

Dog in hat

Welcome to the new year.

I feel incredibly sad that a change in the timetable means I will not be teaching your Monday nights from mid-January. Thank you all for making it such an amazing year. You have made my programmes come to life and seeing you bloom has genuinely been one of the best times of my career. Well done. I hope you smash 2017.

This programme is focussing on the vastus medialis oblique for the lower body (aka the teardrop). This muscle is not only important for stabilising the patella but has the added bonus of looking as sexy as hell when it is well developed. The one and a quarter reps on the squat should get the job done.

Deadlifts are in the opposing session to get your posterior chain firing. The pause at the bottom should NOT have a loss of tension. Do not let go of the bar, re-grip, lose position, or treat these as single reps. Everything should stay tight. It is just a pause in the bottom position to make you worker harder for the rep.

The Bulgarian split squat is returning for an encore. It is my favourite exercise and, well, who doesn’t want a bigger butt? I have added the quarter rep again to get more burn for your buck. I am unable to do these without swearing so if the room is silent I will know you are not working hard enough ?

Upper body is focussing on bridging the gap from getting your chin to the bar to getting your chest to the bar for chin ups. If you are already there please add the fat grip or weight the movement. Please do not forget the Powell raises as these are a key building block.

For new members, I will explain the technical data for these exercises in class. I will give you a full explanation of what you are working, why, and how it will help you in a wider context. Please do come along even if none of the above makes sense. It is a great atmosphere and everyone will be welcoming.

Once again, thank you for being the nicest team a coach could ask for. I will continue to do some of the programming and will pop into class now and then to get your feedback.

The last Monday I teach will be January 16th. I hope to see you all there. Love love x

Barbell Club 2017 – Phase 1 excel

Barbell Club 2017 – Phase 1 pdf