Lift Like Laura – Mobility and Deload Bundle

Description

What are the Lift Like Laura (LLL) Programs?

The Lift Like Laura programs are a series of programs based on programs that I have made for myself. They are mostly advanced, 6-week programs that include changes in reps, tempo, or progressions in the exercise throughout the month to ensure progression. Each program typically has a different focus (e.g. strength, skill, power, hypertrophy, endurance, etc.).  There are multiple LLL programs and they do not necessarily have to be done in a particular order.  This is the LLL Mobility and Deload Bundle, which includes the previous LLL – June 2022, September 2022, and November 2022 programs, so if you have previously purchased one of those programs, keep in mind you already have part of this bundle. If you’d like to compare different LLL programs, check out the comparison page here.

How long do the programs take?

This Lift Like Laura bundle includes 3 separate programs included for a total of 16 weeks (4 months) of training.  Program 1 is 4 weeks and programs 2 and 3 are 6 weeks each.  Each workout will take about 1-1.5 hours per day and each program is designed for 5 days per week. Program 1 is a 4 day per week program and Programs 2 and 3 are 5 day per week programs.  In all programs, there are two lower body focused days and two upper body focused days.  Programs 2 and 3 add one full body day. Program 1 is structured with 4 supersets and 1 core burner triset (11 exercises) as the workout, but also have a warm up and cool down included.  Programs 2 and 3 include 2 circuits of 5 exercises each for a total of 10 exercises for the workout, but also includes a warm up and cool down.  Each program is designed to be 4-6 weeks with a combination of self progressions and program progressions made from week to week (such as one or two of the following: weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an intermediate progressing to two advanced programs, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, a 10-11 exercises workout, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. These programs focus more on prehab, mobility, and general upper and lower body strengthening but also includes core work. You should be able to do 10 push ups (or modified push ups), 6 band assisted pull ups, 10 kettlebell swings, 3 cossack squats on each side (1st program has a modification available), 2 band assisted pistol squats on each side, and a wall handstand for 20 seconds with proper form to do the program.

What equipment do I need?

A gym is likely required as the following equipment is needed for the program:
– Dumbbells or kettlebells
– Bench
– Big & small looped bands
– Step, box, plates, 2 yoga blocks, or mini parallettes
– Box/sturdy chair/park bench
– Pull up bar
– Stability ball/physioball
– Ab roller (can substitute with dumbbell you can roll or barbell)
– Furniture slider/socks/towel
– PVC pipe/dowel/broom/mop (can modify with big looped band)
– Foam roller (substitution available if don’t have)

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!  The program does not include a follow along workout video each day as the individualized videos allow you to work at your own pace and provide more cuing for form.

Can I do this with other programs?

These programs are designed to be performed on their own as they are full body programs.  If you want to add additional lighter cardio in there (jogging, light biking, etc.), I recommend keeping it at 20-45 minutes, 3-5 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

What kind of support do I get?

Feel free to reach out via email if you have any questions throughout the program.  Additionally, you get access to the Facebook community page to work through the program with others, share wins, ask questions, etc!  If you’d like, you can even post videos in the Facebook group of exercises that are in your program to get feedback on form!

How much is it?

$75 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!