What are the Lift Like Laura (LLL) Programs?
TheLift Like Laura Single Leg and Straight Arm Strength is one of the many LLL programs. These 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. You can compare different LLL programs on the comparison page here.
How long does this program take?
The Single Leg and Straight Arm Strength program will take about 1-1.5 hours per day and is designed for 5 days per week. There are two lower body focused days, two upper body focused days, and one full body day. This program is formatted in a circuit format. So, 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, a 10 exercise workout (in 2 circuits), and a cool down. Therefore, to reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program focuses more on progressions for dragon pistols on lower body days and straight arm strength for upper body days to progress to planches vs. other LLL programs. In order to do the program, you should be able to do 6 pistol squats on each side, 4 shrimp squats on each side, 8 chin ups (or 15 band assisted chin ups), 10 push ups, and a 30 second wall handstand hold with proper form.
What equipment do I need?
A gym is likely required as the following equipment is needed for the program:
– Dumbbell or kettlebell
– Big and small looped bands
– Pull up bar
– Yoga block/small step/stack of plates/mini parallettes
– Box/sturdy bench – sturdy enough for box jumps
– Foam roll
– Optional: kettlebell, stability ball
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?
The Single Leg and Straight Arm Strength program is designed to be performed on its own as it is a full body program. 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. But, 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 email@example.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 post videos in the Facebook group of exercises that are in your program to get feedback on form!
How much is it?
$30 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs!
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 firstname.lastname@example.org!