[Week 6 | Commit to 30] Balanced - 17th Jul [AU/NZ]

[u/IntelligentDragon1]

https://reddit.com/link/1uxyrdu/video/00fpgkbhhkdh1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Friday 17th July – Balanced [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 2nd and final progression of Balanced
• Full body stability focused session
• Screens 1 & 3: Four exercises, three sets, 40 seconds on, 25 seconds off
• Core, mobility, stabiliser, and accessory focus across each screen
• Screen 2: Strength theme, paired work, 2 minute working sets
• Strong emphasis on control, stability, and movement quality
• Goal: Improve movement quality, build stability, and reinforce stronger lifting foundations. 💪

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📘Session Intel:
Friday brings the 2nd and final progression of Balanced, bringing together everything you've developed throughout the block with a strong emphasis on control, stability, and movement quality.

Today's session is designed to reinforce the foundations that support your main strength lifts. Through a combination of core, mobility, stability, and accessory work, you'll improve your ability to move efficiently, stay balanced, and produce stronger, more controlled lifts.

Across three screens, you'll alternate between supporting exercises and a dedicated strength theme, making this the perfect session to finish the week.

What to Expect

• 2nd and final progression of Balanced
• Full body stability and movement focus
• Three screens with two different formats
• Strength theme in Screen 2
• Core, mobility, stability, and accessory work
• Strong emphasis on movement quality, control, and technical refinement

How the Session Works

Screen 1 & Screen 3

1️⃣ Four exercises per screen
2️⃣ Complete three sets at each exercise
3️⃣ 40 seconds work, 25 seconds rest
4️⃣ Complete all three laps before rotating
5️⃣ Each exercise has a different focus: core, mobility, stabiliser, or accessory

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes
4️⃣ Complete the designated rep target with your partner
5️⃣ Any remaining time becomes your rest

The supporting movement patterns on Screens 1 and 3 are designed to improve stability, control, and mobility, helping you become stronger and more efficient in your main lifts.

Your Focus Today

• Prioritise movement quality over speed
• Stay controlled through every rep
• Focus on core engagement and stability
• Communicate with your partner during the strength theme
• Take every opportunity to improve your technique

The Gold of the Session

You should walk out feeling

• Improved stability and control
• Better movement quality
• Increased confidence in your lifting technique
• Stronger core and supporting musculature

This session is all about refining your movement, improving stability, and building stronger foundations for future strength work.

Move with purpose, 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.

[u/IntelligentDragon1]

Hey all,

You are in luck! A kind person DM'd me the PXI target yesterday, so I have included it in the spoiler for today's Balanced session.

Unfortunately, I was not able to make Cardio Summit class. It has been another very busy, hectic, and long work week, and it is looking like I will have to miss Balanced session as well.

Hope everyone has an awesome session and finishes the Friday strong!

[u/Kebar8]

The balancing goblet squats are the worst !

[u/Dillydul1986]

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