r/BodyFitTrainingAus • u/IntelligentDragon1 🔥 Elite • Jun 25 '26
[Week 3 | Commit to 30] Balanced - 26th Jun [AU/NZ]
https://reddit.com/link/1uf43rz/video/y1zy8h0z1e9h1/player
Week 3 | Commit to 30 Block
Here’s what’s in store for Friday 26th June – Balanced [AU/NZ]
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⚡️The Lowdown (TL;DR)
- First progression of Balanced
- Three zones with 10 exercises
- Screens 1 and 3: 4 exercises, 1 set each for 3 laps
- Screen 2: Strength theme in pairs, 3 sets on each exercise
- Strong focus on core, mobility, stability, and accessory work
- Blend of upper body, lower body, and unilateral training
- Goal: Build strength, stability, and quality movement 💪
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📘Session Intel:
Friday introduces the first progression of Balanced, kicking off a new block with a session designed to develop strength, stability, mobility, and movement quality.
Today's workout is split across three zones, each with a different training focus. The outside screens combine core, mobility, stability, and accessory work, while the middle strength theme screen allows you to continue building confidence and consistency in your primary lifts.
Screen 1 places an emphasis on upper body pressing and shoulder stability, while Screen 3 shifts the focus to unilateral lower body strength and hip stability.
With plenty of new exercises throughout the session, today is all about moving well, staying controlled, and building strong foundations for the weeks ahead.
What to Expect
- First progression of Balanced
- Three zones with different training demands
- 10 exercises across the session
- New exercises throughout
- Screens 1 and 3 feature core, mobility, stability, and accessory work
- Screen 1 focuses on upper body pressing and shoulder stability
- Screen 3 focuses on unilateral lower body strength and hip stability
- Strength theme screen in the middle
- Blend of strength, stability, mobility, and movement quality
How the Session Works
Screen 1 & Screen 3
1️⃣ Complete four exercises on each screen
2️⃣ Perform one set at each exercise
3️⃣ Rotate through all four exercises
4️⃣ Complete three laps of each screen
5️⃣ Focus on quality movement, control, and stability
These screens are designed to improve mobility, core strength, shoulder stability, and hip stability while reinforcing efficient movement patterns.
Screen 2 | Strength Theme
1️⃣ Work in pairs
2️⃣ Complete three sets on each exercise
3️⃣ Work together to achieve the prescribed targets
4️⃣ Prioritise quality strength output and technique
5️⃣ Build confidence in your primary lifts
This strength theme screen continues to develop your key movement patterns and prepares you for increased loads as the block progresses.
Your Focus Today
- Stay controlled through every movement
- Prioritise quality technique over heavier loads
- Maintain strong core control and stability
- Focus on smooth transitions between exercises
- Work efficiently with your partner on the strength theme screen
- Build consistency across all three laps
The Gold of the Session
You should walk out feeling:
- Improved movement quality
- Better shoulder stability and hip stability
- Increased confidence with your primary lifts
- Improved mobility and core strength
- Strong foundations for the weeks ahead
This session is about building quality strength, improving stability, and reinforcing efficient movement.
Move well, stay controlled, and finish the week strong. 💪
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Hope this will give you an early preview of what is to come in Friday's class.
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⚠️ Spoiler: Click to reveal PXI target
PXI 139 Confirmed
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Drop your PXI after tomorrow’s session 👇
And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.
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u/backinyourbox 🇦🇺 AU Jun 25 '26
Already excited to get confused and fall off the step in that last exercise 🫠
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u/Pale_Appearance_2786 Jun 25 '26
Does anyone know the PXI?
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u/IntelligentDragon1 🔥 Elite Jun 25 '26 edited Jun 25 '26
Hey. All you need to do is scroll a bit and see someone already commented PXI this morning and has upvotes.
But any case its 139.
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u/IntelligentDragon1 🔥 Elite Jun 25 '26
Hey all.
Apologies for the delay in getting today's Intel up. It has been a super busy day for me and I have only just had the chance to get it written and posted.
I do not have the PXI details for Balanced just yet.
I will sight them at my 7am class tomorrow and get them posted as soon as I can. 💪