Stephen Bryant

Proud of the work these guys put in over the last 7 weeks @PCALionsFB At the beginning on the summer we had a goal, yesterday we put a stamp on that goal. Finishing the summer on the hill Moving on to the next mission Can’t wait to see what the Lord has in store for this team

7 Weeks of WORK by our Middle School Session! Proud of each of them and their dedication and consistency to our program! S/O to our week 7 performers! Josiah, Preston, Wrona & Brody!

Summer = Minimalist Lower Day 2: Spider-Man Flow: 1x10E SS Iso: 1x20sE Hip Cars: 1x10E Deep Tier SS Hops: 2x10E LM Split Switches: 2x5E SSB Squat: APRE 5 (minus 4th set) RDL: 1 x failure (8-12 reps) High Box Step-ups: 1 x failure (8-12 reps) ABS: 1 x 20E - 25mins total

Unbelievable week for our Middle School session! Guys continue to develop in all aspects! S/O to this weeks Performers of the Week: Pierce, Logan and William

Middle School Group CRUSHED it today despite the weather! @PCAAthletics @PCALionsFB Agility (Read and React) - 15s Tag - 6v6 Sharks and Minnows - Total Body Lift (Get Reps in) * Jump * Hinge * Squat * Push * Pull * Lunge * Core * Neck Brick by Brick!

It’s been a great start to the second half of the summer for our Middle School session! Guys showing up competing and seeing tremendous growth in the weight room and field! S/O to this weeks Performers of the Week: Camden, Wrona and Beckett

Week 5 ✅

AMERICA 🇺🇸 JULY 4th Training Session 4 Quarters: 4mins (see how many total reps you can get using 60-70%) Q1) - Squat Variation - Pull-ups Q2) - Bench Variation - RDL Q3) - Row Variation - SL Variation Q4) - Core/Ab - Arm/Shoulder

It’s been an ELECTRIC first half of the summer for our Middle School session! Guys showing up consistently looking to refine techniques and get faster! S/O to this weeks Performers of the Week: Brody, Sam, Levi & Isaiah

Minimalist Training: Lower Day 2 Prep: - SS KB Swing - Spider-Man Flow - SL Squat Perform: - Hang Power Clean Perform: - SSB Squat Pump: - RDL - Seated Hammy Curl - ABS

Middle School Session: Week 3 Highlights! The future is bright!

Middle School Group has been crushing it! Proud of all their hard work! S/O to our performers of the week: Justin, Jack, Conner, Preston, William! Iron Sharpens Iron!

Brick by Brick! Week 1 ✅ @PCALionsFB

Minimalist Training: Lower Day 2 Prep: Goblet Squat, SL Glute, Spiderman Flow Perform: Landmine Split Drop + Press Perform: RDL Pump: Walking Lunge, Back Extension, Landmine Rotation 35mins

Minimalist Training: Upper Day 2 Prep: Iso PU, FacePulls, Plate ATW Perform: VBT Close Grip Bench, TRX Rows Perform: Weighted Pull-ups, Incline Press Pump: Biceps, Triceps 25mins

Minimalist Training: Lower Day Prep: SL RDL, SS ISO, Spiderman Flow Perform: VBT TB Deadlift + Sled sprint Pump: RFESS, GHR, Hanging Leg Raises 25mins

Summer time = minimalist sessions for myself Todays Upper Session Prep: Plate ATW, Pull Aparts, Push-up + Toe Tap Perform: DB Push Press, Plate Rebounds, Rear Raises Perform: VBT Bench Press, SA DB Row Pump: Straight Bar Curls, Triceps Pushdown 30mins total

Great final lift during spring ball @PCALionsFB Had 16 guys PR in their vertical jump! Looking forward to a great summer!

Competition was at an all time high this morning with @PCALionsFB in our week 3 Spring Ball lift! Utilizing our new VBT devices to drive intent! Can’t wait to see what using them all summer brings! Brick by Brick!

Todays Upper Emphasis Session: PREP: Dead Hang Rear Raises Push-ups PRIME: MB Slams Overcoming ISO Push PERFORM: Bench Press (VBT: >.45) SA DB Row PREPARE: Landmine Press Batwing Row PUMP: Curls Tricep Extensions