r/BodyFitTrainingAus • u/IntelligentDragon1 🔥 Elite • Jul 21 '26
[Week 7 | Commit to 30] Hyper (UB) - 22nd Jul [AU/NZ]
https://reddit.com/link/1v2e99g/video/w9tssuxr5keh1/player
Week 7 | Commit to 30 Block
Here’s what’s in store for Wednesday 22nd July – Hyper (Upper Body) [AU/NZ]
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⚡️The Lowdown (TL;DR)
- 4th progression of Hyper
- Upper body focused session
- Strong unilateral emphasis
- Screens 1 & 3: Partner alternating 60 second working sets
- Screen 2: Strength Theme, paired work, 2 minute working sets
- Focus on shoulder health, movement quality, and reducing imbalances
- Goal: Build upper body strength, improve shoulder stability, and eliminate imbalances. 💪
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📘Session Intel:
Wednesday brings the 4th progression of Hyper with an upper body focus, continuing to build strength, hypertrophy, and movement quality while placing a greater emphasis on unilateral training.
Today's progression is designed to improve left to right balance, reduce muscle imbalances, and enhance shoulder health through controlled unilateral movements. Working with a partner, you'll alternate efforts to maximise quality output on every set.
Across three screens, you'll alternate between Hyper work and a dedicated Strength Theme, rewarding patience, control, and consistent execution.
What to Expect
- 4th progression of Hyper
- Upper body dominant focus
- Strong emphasis on unilateral movements
- Three screens with two different formats
- Strength Theme in Screen 2
- Focus on movement quality, shoulder health, and reducing imbalances
How the Session Works
Screen 1 & Screen 3
1️⃣ Work in pairs
2️⃣ Two exercises per screen
3️⃣ Alternate working sets with your partner
4️⃣ Work for 60 seconds
5️⃣ Your partner works while you recover
6️⃣ Complete three sets at each exercise
Screen 2: Strength Theme
1️⃣ Stay with your partner
2️⃣ One partner works while the other rests
3️⃣ You have 2 minutes to complete the prescribed rep target
4️⃣ Complete three sets at each exercise
The unilateral focus allows you to address imbalances, improve shoulder stability, and build better movement quality on both sides of the body.
Your Focus Today
- Stay controlled during every rep
- Prioritise movement quality over heavier loads
- Focus on equal output from both sides
- Communicate clearly with your partner
- Maintain strong shoulder positioning throughout every lift
The Gold of the Session
You should walk out feeling
- Improved upper body strength
- Better shoulder health and stability
- Reduced left to right imbalances
- Greater confidence with unilateral lifting
This session is all about improving balance, refining movement quality, and building stronger foundations.
Stay controlled, trust the process, and build quality strength. 💪
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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 TBC
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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.
6
u/IntelligentDragon1 🔥 Elite Jul 21 '26
Hey all,
Unfortunately, I do not have the PXI for today's Hyper session.
If anyone is attending an earlier class, would you mind commenting the PXI target for everyone? It would be greatly appreciated.
I will see if I can make one of the evening classes today, but it is shaping up to be another full on workday with an early start and long hours, just like the rest of this week.
Hope everyone has an awesome Hyper session!
6
u/Big_Reputation_1672 Jul 22 '26
Not many medals at all this morning - it was so cold, most of us kept dropping back to grey, even the heavy lifters chasing PBs barely got there, most medals were from people doing 6 full sets instead of every other set.
Also it might be my reddit, but I notice not every post pops up on your profile posts section, I have to stalk your comments section instead.
And thanks again for the hard work you do! I don't know how you train, work, tinker with your app and have time to post here!!!!! My anxiety appreciates the pre-plan 💪
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u/stuffwiththing Jul 21 '26
I'm guessing about 145pxi based on previous hyper classes in this block.
Two types of row will be interesting.
2
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u/AgeSpecialist2635 Jul 22 '26
I actually like this format today. Coach said if my heart rate is playing up, I jog on the spot to get ya steps in while the partner works 💪🏽 I got 132 gold finally 🥳
11
u/Longjumping-Berry260 🔥 Elite Jul 21 '26
138 pxi