Breathe, Brace, Lift Workshop

Breathe Brace, Lift Workshop


August 5th, 2018


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Breathe, Brace, Lift

Is a one-hour workshop to 1) learn why proper bracing under load is important and 2) how to do it. Often times when trying to employ bracing techniques, or when lifting in general, concerns and issues arise such as dizziness, shortness of breath, or leakage. Dr. Belisa Vranich will be addressing these topics. 

After a 20 minute lecture, participants will break up into two groups (bench press and squat).

Each group will have a chance to practice techniques covered in the lecture portion and will also learn how to perform proper spotting.

If you want to learn more about how proper breathing and bracing can improve your lifts and get some hands-on help in a supportive atmosphere with women of like-mind, then this workshop is for you.

What you need to know:

Website registration will begin August 21st, 2018

Date: Friday September 28

Time: 12:00-1:00

Place: GrassRoots Fitness Project  

371 Amsterdam Ave (between 77th and 78thSt.)

Fee: $30. 

A portion of the proceeds will go to Sanctuary For Families 

You’ll need to know your 5 rep max (RM) in order to work with the appropriate weight.  This is a technique-based workshop, therefore you will not be lifting weight any heavier than you can comfortably do for 5 reps.

We invite your trainer to accompany you at no cost. 

In order to ensure plenty of hands-on attention, space is limited to 8 women.

-This workshop is intended for women 50+ who lift. Prior knowledge of the basic lifts is a must in order to register.




Workshop Agenda

 12:00-12:20- technique lecture by Dr. Belisa Vranich

12:20- 12:25- general warm up

12:25-1:00- bench press and squatting

 Lifting Order

- 2 groups of 4 women each. 

After 15 min the groups will switch exercises