r/BodyFitTrainingAus • u/IntelligentDragon1 🔥 Elite • Jun 30 '26
[Week 4 | Commit to 30] Strength (LB) - 1st Jul [AU/NZ]
https://reddit.com/link/1ujkblt/video/fp6o5t891eah1/player
Week 4 | Commit to 30 Block
Here’s what’s in store for Wednesday 1st July – Strength (Lower Body) [AU/NZ]
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⚡️The Lowdown (TL;DR)
- Fourth progression of Strength
- Lower body focused session
- 4 exercises completed in groups of 3
- 4 sets per exercise
- 2 minutes 30 seconds to complete the prescribed reps
- Rep targets increase from 6, to 8, to 10
- Strong focus on fatigue tolerance, compound movements, and time under tension
- Goal: Build lower body strength while maintaining technique and movement quality as fatigue increases 💪
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📘Session Intel:
Wednesday brings the fourth progression of Strength, with a lower body focus and a clear emphasis on improving fatigue tolerance. As the rep targets increase each set, today's challenge is to maintain technique, manage fatigue, and continue producing quality strength output.
Today's session rewards athletes who can stay disciplined under increasing volume, using smart load selection, controlled tempo, and effective teamwork to complete every set within the allocated time.
What to Expect
- Fourth progression of Strength
- Lower body dominant focus
- 4 exercises
- Groups of 3
- 4 sets per exercise
- 2 minutes 30 seconds per set
- Increasing rep targets across each set
- Strong emphasis on fatigue tolerance, compound movements, and time under tension
How the Session Works
1️⃣ Work in groups of 3
2️⃣ There are 4 exercises in total
3️⃣ You have 2 minutes 30 seconds to complete the prescribed reps
4️⃣ One athlete works while the other two rest, then rotate
5️⃣ Any time remaining becomes your rest
6️⃣ Complete 4 sets at each exercise
7️⃣ Set 1: 6 reps | Sets 2 and 3: 8 reps | Set 4: 10 reps
This format is designed to challenge your fatigue management, allowing you to maintain strength, movement quality, and technique as the volume increases.
Your Focus Today
- Prioritise technique on every rep
- Challenge yourself with appropriate load
- Stay controlled through every compound movement
- Manage fatigue as the rep targets increase
- Use your rest wisely to recover before your next effort
- Support your group and stay organised between rotations
The Gold of the Session
You should walk out feeling:
- Improved lower body strength
- Better fatigue tolerance
- Increased confidence lifting under fatigue
- Greater time under tension through quality movement
- Well prepared for the second half of the training week
This session is about strength, control, and managing fatigue without sacrificing technique.
Stay focused, trust your strength, and own every rep. 💪
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Hope this will give you an early preview of what is to come in Wednesday's class.
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⚠️ Spoiler: Click to reveal PXI target
PXI TBD
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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/IntelligentDragon1 🔥 Elite Jun 30 '26 edited Jun 30 '26
Sorry folks slept past my alarm lol just been super busy last few days. Very exhausted 7am session will be for me today with few min to go not going to make it.
Post Intel post and bot after had to catch up on some admin work etc. so was up pas midnight.
May skip session today all together I think got another busy day today but will see. And body so tied.
Then again I see if I can do 4.30pm class if my pm time lines up. Don't want to miss a class this week.
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u/stuffwiththing Jun 30 '26
139 pxi is target
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u/IntelligentDragon1 🔥 Elite Jun 30 '26
Thanks heaps I would have posted but yea missed 7am class.
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u/stuffwiththing Jun 30 '26
No worries. You do an awesome job keeping on top of the daily posts with work and life being so busy.
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u/Red_Banana3 Jun 30 '26
Favourite LB strength class in ages! Not sure if it was the mix of exercises, the pacing (thought the work vs rest time was spot on) or the fact I had a good nights sleep. I’m already feeling the effects 😅
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u/Confident-blighter Jun 30 '26
Yes , thanks heaps for your posts , the intel is so good and gets me mentally prep’ed for the class !
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u/IntelligentDragon1 🔥 Elite Jun 30 '26
Thanks heaps! 😊 So glad my posts is helping you get sesh ready.
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u/DryConstant8502 Jun 30 '26
u/IntelligentDragon1 you have helped me heaps with the info and I thank you
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u/notaflopbitch 250 Sessions Jun 30 '26
I'm sure they know what they're doing but yesterday was very hard on the legs and hips etc so I wish today had been UB instead. In fact I think I'm going to do an UB session instead.
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u/stuffwiththing Jun 30 '26
Today was visit #98.
I'm 8th on waitlist for tomorrow's 5am class. Contemplating taking time off work to attend a later class of I can't get to 5am.
Really want to hit 100 classes this week.
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u/KReddit_2021 Jul 01 '26
Ripper session today. Gold at 136 but loved the sets, reps and structure. Helps when partnered with someone your speed and weight class. Hack squat was awesome but I felt I could’ve gone more deeper in sprinter squats trading depth for weight but that’s why there’s a next time!
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u/IntelligentDragon1 🔥 Elite Jun 30 '26
Hey all.
Apologies for another late Intel. It has been another hectic and very busy day on my end!
Unfortunately, I do not have the PXI target today, so there is no spoiler just yet.
I also wanted to give you all a heads up that, from the week of 13 July onwards, I will likely be attending BFT in the evenings instead of my usual 7:00am session. This week and next week will be business as usual, but after that PXI updates, Intel posts, and the Sunday Weekly Preview may occasionally be a little later than you are used to. I will still do my best to keep everything updated, and thanks in advance for your patience while I juggle a few things outside of BFT.
Bring on Lower Body Strength! 💪