PBF Fit Crew

Prairie Barbell Fitness

Coach
Lauren Kushner

Want to level up your life? Want to feel better, look better and be part of an awesome community with tons of support? If this sounds like you, join PBF Fit Crew.

PBF Fit Crew provides professionally designed programs to help you lose fat, build muscle and get back in shape in a healthy and sustainable way. If you are ready to transform your life and level up, join the PBF Fit Crew and become the most vibrant version of yourself.

PBF Fit Crew includes full programming and access to me to answer any questions you may have. Form checks are welcome! I will guide and support you by providing feedback and accountability.

Let's do this!

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More Energy
Incorporating strength training into your life can help give you more energy to tackle daily activities.
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Feel Better
You can experience an array of benefits that contribute to feeling better physically, mentally and emotionally. Strength training is the secret weapon.
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Enhance Functional Strength
Strength training can have a transformational impact on your physical capabilities, movement patterns, and overall quality of life.
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Improve Body Composition
Increase lean muscle mass and reduce body fat while improving your body image and self confidence.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push | Upper Body

A

Hammer Strength Incline Press

12, 12, 10, 10

B

Cable Chest Fly

12, 12, 10, 10

C

Machine Shoulder Press

12, 12, 10, 10

D

Cable Lateral Raise

12, 12, 10, 10

E

Dual Cable Triceps Extension

12, 12, 10, 10

F

Tricep Pushdown

12, 12, 10, 10

Monday
Lower Body | Quads Focus

A

Hack Squat

12, 12, 10, 10

B

Leg Press

12, 12, 10, 10

C

Leg Extension

12, 12, 10, 10

D

Front Foot Wedge Split Squat

12, 12, 10, 10

E

Machine Seated Hamstring Curl

12, 12, 10, 10

Monday
Conditioning Circuit

A

Cardio

Tuesday
Cardio + Core

A

Cardio

1 x 30:00

Strength/Power

B

Front Plank

0:45 - 0:75 seconds hold Keep core tight

C

Side Plank

3 x 1:00

D

Russian Twist

3 x 20

E

Banded Dead Bug

3 x 20

F

Lying Leg Raise On Bench

3 x 15

G

Flutter Kicks

3 x 1:00

H

Treadmill Work

1 x 10:00

Wednesday
Pull | Upper Body

A

Lat Pulldown

12, 12, 10, 10

B

One-arm Seated Row

12, 12, 10, 10

C

One-arm Pulldown

12, 12, 10, 10

D

Chest-Supported DB Row

12, 12, 10, 10

E

Machine Reverse Fly

12, 12, 10, 10

Wednesday
Conditioning Circuit

A

Cardio

Thursday
Lower Body | Hamstrings + Glutes

A

Trap Bar RDL

12, 12, 10, 10

B

Lying Leg Curl

12, 12, 10, 10

C

Barbell Hip Thrust

12, 12, 10, 10

D

Glute Cable Kickback

12, 12, 10, 10

E

Leg Extension

12, 12, 10, 10

Friday
Recovery Cardio

A

Cardio

@ 45:00

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

PBF Fit Crew
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PBF Fit Crew
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PBF Fit Crew
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