BFT Flat Bush

BFT Flat Bush BFT is a scientific high intensity group strength and conditioning studio.

In short, our programs are designed to be progressive, innovative, and transformative.

🔥 WEEK 7🔥Here’s what’s coming up across this week’s sessions 👇⚡ XTX | 3/3Our final XTX progression shifts the focus towa...
19/09/2026

🔥 WEEK 7🔥

Here’s what’s coming up across this week’s sessions 👇

⚡ XTX | 3/3
Our final XTX progression shifts the focus towards higher-output movements, challenging cardiovascular capacity, trunk stability and whole-body force production. Expect repeated high-intensity efforts while maintaining movement efficiency and quality under fatigue.

🏋️ STRENGTH LB | 9/12
Reps are coming down while the load goes up. This progression continues to build strength through the BB Conventional Deadlift, developing maximal force production, positional strength and confidence under heavier loads. Quality technique remains the priority as we move towards the final stages of the block.

🔥 **HIIT | MAS #5 – 110%**
The final HIIT progression brings the **highest prescribed MAS intensity of the block at 110%**, combined with increased volume. The goal is to maintain high-quality outputs as fatigue builds, putting your repeat-sprint ability, pacing and recovery strategies to the test.

💪 PUMP UB | 5/5
We’re back to structured sets with increased time and volume. This final progression consolidates the upper-body work from the block, maximising mechanical tension while building pressing capacity, muscular development and upper-body strength endurance.

🚴 CARDIO U | 5/5
Longer-duration intervals are back, moving away from the shorter HIIT-style efforts. The focus is on pacing, cardiovascular efficiency and accurately regulating intensity while maintaining continuous movement through sustained fatigue.

💥 POWER | 3/4
We continue progressing explosive movements with increased coordination and unilateral demands. The focus is on producing force quickly and efficiently, transferring strength into powerful athletic movements while maintaining consistent movement quality.

Another week. Another progression. Another opp

BROOKLAND HITS 6 - or without a cricket term THE BIG 5 HUNDY ⚡️ Andrew Brookland Andy, you’ve made us proud. Our comeba...
18/09/2026

BROOKLAND HITS 6 - or without a cricket term THE BIG 5 HUNDY ⚡️ Andrew Brookland

Andy, you’ve made us proud. Our comeback king. The man with 9 lives, a shoulder he always rehabs (you know it because the bands are always left around the rig) and a alarm clock that’s always a few minutes late.

To be alongside you, as you get stronger, is our pleasure. You’re never short to jokes making us belly laughing, a few Star Wars references or your cricket updates during the season.

Thank you for being a part of this Flat Bush fam - you’re a legend 🏏 and thank you Andrea Brookland for keeping him in line.

17/09/2026

You might hate us during the workout…
but you’ll love us after 🤣🫶🏻

15/09/2026

A Day in the of, WE’RE NOT JUST PERSONAL TRAINERS🤣

We’re your:
🏋️ Trainer
🧠 Rep counter
🥗 Nutritionist
🩺 Doctor
📣 Motivator
🪩 DJ
📱 Tech help

🔥 WEEK 6HYPER LB 🦵Progression 4/5 — Lower body focus + Strength Theme Screen.We’re building on the work from earlier pro...
12/09/2026

🔥 WEEK 6

HYPER LB 🦵
Progression 4/5 — Lower body focus + Strength Theme Screen.

We’re building on the work from earlier progressions with a focus on unilateral strength, trunk stability and movement control. The Strength Theme Screen continues to develop our key lift of the block — the BB Deadlift — while challenging movement across multiple planes to build efficiency, resilience and long-term performance.

XTX⚡
Progression 2/3 — Skill Development Theme Screen introduced.

Building on our cardiovascular foundation with longer work durations and a dedicated skill screen. The focus is on developing repeatable work capacity while refining key movement patterns that support performance now and long term.

STRENGTH UB💪
Progression 8/12 — Top sets + back-off sets introduced.

We’re taking upper body strength to the next level with near-maximal top sets before dropping the load and reinforcing quality through our back-off sets. The **BB Military Press** remains the focus as we develop maximal force production while maintaining strong technique at every intensity.

CARDIO U (H) — MAS #4 🚴‍♂️🔥
Progression 4/5 — HIIT format at 110% MAS.

Back to HIIT! We’re taking our MAS work to 110% while adding accumulated fatigue through the Cardio U format. The goal: improve repeat sprint ability, high-intensity aerobic power and the ability to maintain quality output when fatigue starts to bite.

PUMP M 💥
Progression 4/5 — YGIG Mixed UB + LB.

Upper and lower body come together for a high-volume hypertrophy session. Expect plenty of quality work under fatigue as we continue developing strength, muscular endurance and efficient movement across both bilateral and unilateral exercises.

CREWFIT 🏃‍♂️🤝
Progression 2/4 — Descending target structure.

Teamwork meets strategy. As the repetition and distance targets decrease each lap, the opportunity is there to progressively increase your work rate while keeping movement quality high. The challenge is to produce more output as fatigue builds — together.

Let’s get to work. 👊

If you’re looking for a sign this is it✨🙏🏽 The hardest part is walking through the doors, but once you’ve done so next t...
10/09/2026

If you’re looking for a sign this is it✨🙏🏽
The hardest part is walking through the doors, but once you’ve done so next thing you know your at 100 classes with a community and coaches with push you to be better each day no matter what! Come join us now $7 for 7 days!🔓

🔥 WEEK 5🔥Another week of progression, with a strong focus on building strength, improving efficiency and challenging int...
05/09/2026

🔥 WEEK 5🔥

Another week of progression, with a strong focus on building strength, improving efficiency and challenging intensity across the board! 💪

🏋️ STRENGTH LB — 7/12
Paused reps are introduced to challenge force production through mechanically disadvantaged positions. The focus is on building strength through key sticking points in the BB Conventional Deadlift, while maintaining strong technique and positional control under submaximal loads.

⛰️ SUMMIT — 4/6
We move into a descending set structure, challenging you to maintain output as work time decreases. The goal is to improve aerobic efficiency by moving economically and sustaining performance without simply relying on more effort.

💪 HYPER UB — 3/5
Upper body focus with pause reps added to the BB Military Press. This builds shoulder stability, postural strength and positional control, helping you produce force from a stable position rather than relying on momentum.

🔥 HIIT 409 — 110% MAS
We’re turning the intensity up! MAS work progresses from 105% → 110% across the SkiErg, Rower and Keiser Bike. Expect high outputs, repeated efforts and a challenge to your ability to maintain consistency as fatigue builds. 🚀

🧘 BALANCED — 3/4
No skill development screen this week — instead, we’re focusing on mobility, stability and positional strength to support your Military Press and Conventional Deadlift. Quality movement and control are the priorities.

⚡ POWER — 2/4
Volume increases as we continue developing peak velocity and force output. The goal is to become more confident transitioning from controlled strength movements into explosive actions — producing force quickly, efficiently and with intent.

Progress. Perform. Get better. 🔥

Address

4/308 Te Irirangi Drive, Flat Bush
Auckland
2013

Opening Hours

Monday 5:30am - 7:30pm
Tuesday 5:30am - 7:30pm
Wednesday 5:30am - 7:30pm
Thursday 5:30am - 7:30pm
Friday 5:30am - 7:30pm
Saturday 6am - 11am

Telephone

+64204865521

Website

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