Lift Like Laura – September 2022

$25.00

A series of programs with a mix of bodyweight training, lifting, gymnastics style conditioning, & so much more!

This program is a little shorter and has a different format than prior LLL programs with 2 circuits per day.  You really just need dumbbells/kettlebells, bands, and a pull up bar, so it can be a great program during a season of travel or a little busier time with work/life.  Instead of a core burner at the end (like most of the other LLL programs), the core work is included more in the circuits and with some of the exercises. This program has a little more thoracic mobility work to loosen up the mid back in addition to strengthening to help improve posture.  It does have a little handstand work thrown in during the full body day and has power/speed work on the lower body days in addition to hip and lower body strengthening.

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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, 4- or 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.

How long does this program take?

This program will take about 1 hour per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. This program is formatted a little differently than prior LLL programs and is more of a circuit format.  Each day has 2 circuits in addition to the warm up and cool down.  It is designed to be a 6 week program 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 advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 10 exercise workout (in 2 circuits), and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program includes a little bit more kettlebell work, thoracic/mid back mobility, and isolated work (e.g. glute, rotator cuff, core focused exercises) compared to other LLL programs. You should be able to do 4 unassisted pull ups (but can modify pull ups/chin ups with a band), 10 kettlebell swings, and 12 push ups, and a wall handstand for 20 seconds with proper form to do the program.

What equipment do I need?

This is a great program if you don’t have access to much equipment or will be traveling as the following equipment is required:
– Kettlebell (can modify with dumbbell)
– Dumbbell
– Big & small looped bands
– Pull up bar
– One of the following: step, box, stack of plates, yoga block, mini parallettes
– 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?

This program is designed to be performed on its own as it is a full body program. It is a little less volume than previous LLL programs.  If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep 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.

How much is it?

$25 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!

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