Live Move Perform Pty Ltd
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Post Fatigue Over load Lower Body
A
B1
Back Squat
12, 10, 8, 8
B2
Alternating Bodyweight Lunge
12, 10, 8, 8
C1
Goblet Squat
3 x 12
C2
Leg Extension
3 x 12
D1
Plank
3 x 1:00
D2
Lying Leg Raise On Bench
3 x 10
Tuesday
Post Fatigue Over load Upper Body
A
B1
Bench Press
12, 10, 8, 8
B2
Skull Crushers
12, 10, 8, 8
C1
Incline DB Bench Press
3 x 12
C2
DB Fly
3 x 12
D1
Push-Up
3 x 12
D2
Tricep Pulldown
3 x 12
E
Barbell Roll Outs
3 x 10
Thursday
Post Fatigue Over load Lower Body Pull
Pre Hab
A
B1
Rack Pull
12, 10, 8, 8
B2
Lying Leg Curl
12, 10, 8, 8
C1
Barbell Hip Thrust
3 x 12
C2
DB Romanian Deadlift
3 x 12
D1
Calf Raise
3 x 15
D2
Seated Calf Raise
3 x 15
E1
Crunches
3 x 20
E2
Hollow Hold
3 x 1:00
Friday
Post Fatigue Over load Upper Body Pull
Pre Hab
A
B1
Lat Pulldown
12, 10, 8, 8
B2
DB Bicep Curls
12, 10, 8, 8
C1
Seated Row
3 x 12
C2
Reverse Flys
3 x 12
D1
Shoulder Press
3 x 12
D2
DB Lateral Raise
3 x 12
E
Ab Wheel
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