#LIFTWITHLIV TIER 1

The LIFTWITHLIV Method

Weightlifting, Bodybuilding, Functional Fitness

Coach

Olivia Derry

Are you frustrated with not achieving your goals? Maybe you feel like your body isn't reflecting all of your hard work? Not sure where to start when you step foot in the gym?

I have been THERE and that's why I am on a mission to help YOU break free from all of the diets, challenges and programs that you've tried in the past.

#LIFTWITHLIV was born out of the desire to build a community of like-minded women who are working on bettering themselves every single day. I have a burning desire to empower women to take full control of their health & well being, as well as, learn to build strength and confidence in and out of the gym. Think of #LIFTWITHLIV as your own personal self-care challenge! Learn to set aside time for YOU so that you can achieve every goal that you desire for yourself and your life.

#LIFTWITHLIV is an 8-week Fitness & Nutrition Accountability Program designed to help you get stronger, plug into a community of like-minded, bada$$ women, generate more muscle definition, lose inches and find consistency & confidence with your training & nutrition!

I can't wait for these workouts to change your life!

XO Olivia

$60

Get #LIFTWITHLIV TIER 1

Quality Programming //

In #LIFTWITHLIV you are going to find quality programming that breeds results, period. Nothing about these workouts or progressions is random. You are going to experience aspects of programming that you may have never seen before, from tempo to unique intensity techniques. 4 days/week is all it takes to create a positive ripple effect in your life. You are going to love it!

Options for Gym & At-Home //

Don't have access to a gym? That's not a problem! Working out at home or with minimal equipment doesn't have to mean getting "less" of a workout. You can build muscle and achieve your goals whether you're lifting from the gym or your basement!

Community & Connection //

Want to know the secret to long-term consistency? Plugging into a COMMUNITY. #LIFTWITHLIV was born out of the desire to build a community of like-minded women who are working on bettering themselves every single day and that is EXACTLY what this community is all about. Come see for yourself!

Features

Professional Guidance from Olivia

Ask nutrition/fitness questions or post form check videos and get immediate & detailed coaching responses from a leader in the industry

Programming 4 days per week

Quick, fun + effective workouts you can do from home or in a gym to reach your goals and feel your best in just 60 minutes a day

Detailed Workouts & Exercise Guidance

All #LIFTWITHLIV workouts come with prescribed rep schemes, tempos & movement progressions so you know exactly what to do when you step into the gym

Instant Feedback

Submit form check lifting videos in the Facebook group so that you can receive instant feedback to better optimize your workouts

Unmatched Community Support

Plug into a supportive, bada$$ community of women who are working toward getting stronger together and cheering each other on every single day

Delivered via TrainHeroic

Easily view workouts, track your progress, and keep tabs on things like your sleep, recovery, and more

Equipment

Required

GYM: Barbell, Squat Rack, DBs, Bench, Pull-Up Bar // HOME: DBs, Bench, Bands

Sample Week

Week 1 of 9-week program

Sunday

GYM PHASE 1: LOWER BODY A

Prep

Lower Body Prep - Squat Focus

Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 per side - Hip 90/90s 5 - Glute Bridge with a 5-second hold for each rep 30 seconds - Deep Squat Hold

Box Squat

12, 12, 10, 10

B-Stance Hip Thrust

Deficit Backward Stepping Lunge

3 x 10

DB Romanian Deadlift

3 x 10

Seated Leg Extension

7 x 10

30 Degree Cable Kickback

Sunday

HOME PHASE 1: LOWER BODY A

Prep

Lower Body Prep - Squat Focus

DB Box Squat

12, 12, 10, 10

DB B Stance Hip Thrust

Deficit Backward Stepping Lunge

3 x 10

DB Romanian Deadlift

3 x 10

Seated DB Leg Extension

7 x 10

Banded 30 Degree Kickback

Monday

GYM PHASE 1: UPPER BODY A

Prep

Upper Body Prep

Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 - Banded Pull-Aparts with a 2-second hold for each rep 5 per side - Thoracic Rotations 5 - Downward Dog to Upward Dog 15 seconds - Dead Hang 10 - Scapular Pull-Ups

30 Degree Incline DB Chest Press

12, 12, 10, 10

Overhand Grip Pull-Up

1 & 1/4 Wide-Grip Lat Pulldown

3 x 10

Half-Kneeling Single Arm DB Shoulder Press

3 x 10

Single Arm Cable Lateral Raise

DB Spider Curl

Lying DB Tricep Extension

Pallof Press

3 x 10

Monday

HOME PHASE 1: UPPER BODY A

Prep

Upper Body Prep

30 Degree Incline DB Chest Press

12, 12, 10, 10

Seated Assisted Pull-Up

Banded Lat Pulldown

3 x 10

Half-Kneeling Single Arm DB Shoulder Press

3 x 10

Leaning DB Lateral Raise

DB Spider Curl

Lying DB Tricep Extension

Banded Pallof Press

3 x 10

Wednesday

GYM PHASE 1: LOWER BODY B

Prep

Lower Body Prep - Deadlift Focus

Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 - Glute Bridge with a 5-second hold for each rep 5 per side - Bird Dog

Floating Deadlift

12, 12, 10, 10

Kas Glute Bridge

Front Foot Elevated 1 & 1/4 Split Squat

3 x 10

Single-Leg Leg Press

3 x 10

Lying Leg Curl

7 x 10

45 Degree Back Extension

Wednesday

HOME PHASE 1: LOWER BODY B

Prep

Lower Body Prep - Deadlift Focus

Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 - Glute Bridge with a 5-second hold for each rep 5 per side - Bird Dog

DB Suitcase Deadlift

12, 12, 10, 10

Kas Glute Bridge

Front Foot Elevated 1 & 1/4 Split Squat

3 x 10

Goblet Squat

3 x 10

Banded Lying Leg Curl

7 x 10

Lying Superman

3 x 12

Thursday

GYM PHASE 1: UPPER BODY B

Prep

Upper Body Prep

Seated Barbell Shoulder Press

12, 12, 10, 10

Overhand Grip Pull-Up

Neutral Grip DB Chest Press

3 x 10

Single Arm DB Row

3 x 10

Seated Rope Face Pull

65 Degree Incline DB Bicep Curl

Dual Cable Tricep Extension

Single Arm Turkish Sit-Up

3 x 10

Thursday

HOME PHASE 1: UPPER BODY B

Prep

Upper Body Prep

Seated DB Shoulder Press

12, 12, 10, 10

Seated Assisted Pull-Up

Neutral Grip DB Chest Press

3 x 10

Single Arm DB Row

3 x 10

Seated Rope Face Pull

65 Degree Incline DB Bicep Curl

Banded Tricep Extension

Single Arm Turkish Sit-Up

3 x 10

Coach

More from The LIFTWITHLIV Method

Olivia Derry

Olivia is a nutrition/fitness coach and industry leader with 10+ years experience and a formal education with NASM CPT, IIN Health Coaching & Macro Mentorship. She has a desire to empower women to take full control of their health & well-being, as well as, learn to build strength and confidence in and out of the gym.

Are you ready to TRANSFORM your life for good?

With this program & community you'll level up your fitness for good, GUARANTEED. #LIFTWITHLIV has changed multiple lives - Liv can't wait to change yours!

Get #LIFTWITHLIV TIER 1

FAQs

What happens once I enroll?

Once you enroll, you will be receiving an email from Olivia that will have your next steps included. The workouts will be accessible to you on Friday, October 7th.

When do I get the workouts and how do I access them?

You will get access to the workouts on Friday, October 7th! We start the accountability piece of the program on Monday, October 10th! You’re going to want to be a part of this, I promise!

What format do the workouts come in?

All of the workouts will be delivered to you via TrainHeroic, a strength training app. With TrainHeroic you will have built in access to unique exercise warmups, form videos and be able to track your progress and weights as you progress through the program.

Do I have to be local to Kansas City to do this program?

Absolutely NOT! This program is going to be 100% virtual. My goal for this program is for it to be as accessible as possible. The more, the merrier! It doesn’t matter where you live. Let’s build a community of women from all different places & walks of life!

Can I do these workouts from home/what equipment do I need?

Short answer, YES, with a caveat. Ideally you’d need to have access to dumbbells and barbells at the very minimum. Having long bands would be even more ideal so that you can easily swap out specific movements at home. If you need any help with modifications, I’m happy to get those answered for you!

How much time will I have to dedicate to this?

This program includes 4 days a week of workouts. All of the workouts will be between 50-65 minutes long. If you can’t do 4 days a week, that’s fine too BUT, if you want to be in the running for prizes the goal would be for you to complete all 4 workouts every week!

Do you include videos of the workouts?

Yep! Every single movement pattern that we do during this program will have a form video accompanying it. I will even have some home and beginner options as well!

How long will I have access to the workouts?

ONE YEAR! You will have access to these workouts, via TrainHeroic, for one full year.

What if I'm a beginner and/or haven't been training consistently?

What a perfect time to START! All fitness levels can do these workouts. Listen to your body, get your form perfected and start “low and slow” when it comes to your weight selection. The goal is consistency. Do your best, stick with it and learn what weight training can do for you!

What if I'm going on vacation during the program?

The goal of this program is to create CONSISTENCY, not PERFECTION. If you’re going on vacation this could be a great way for you to practice this principle. You’ll be able to modify a lot of the movements and workouts so I encourage you to still join and do what you can!

How do Tier 2 & 3 work? When do I get my macros and coaching session?

When you purchase Tier 2 and/or Tier 3, you will be receiving an additional email from Olivia that has more information on next steps and anticipated timeline.

What is the refund policy for this program?

Due to the nature of this program, all sales are final.

What if I have specific questions?

Send Olivia an email to olivia@livinhealthyandfit.com and she can help clarify anything you need! During the course of the program you will have access to a supportive FB community, feel free to reach out there once the program has started!

The Proof

Jackie

Avid Lifter Finds Success

Verified Athlete

"#LIFTWITHLIV was beyond my expectations! If you’re looking for a coach who will deliver results, who uses science in their “why”, and who is continually diving into the new data to decipher if it’s science or fad, hire Liv. Your overall health will thank you for joining forces with her."

Kate

Rocking Out Bodyweight Pull-Ups!

Verified Athlete

"Getting back to the gym post-op was HARD, but Olivia’s programming made it so EASY for me! After 8 weeks of #LIFTWITHLIV I have been able to do 5 bodyweight pull-ups, I’m lifting heavier than I have in years AND I feel stronger and more physically fit than pre-surgery!"

Michelle

Tier 2 Success Story

Verified Athlete

"This program is by far one of the best programs to get started in changing your health. #LIFTWITHLIV will do great things for anyone at any age! The best part of all is you’re in a community with other women that are all striving to make healthier choices together. Thank you Olivia!"

Ashlea

Consistency Meets Results

Verified Athlete

"Joining #LIFTWITHLIV is one of the best health decisions I’ve ever made for myself. I’m seeing results faster than I ever have! Liv is the best coach out there and TRULY cares about her clients and their goals. Her motivation, knowledge, and education combined are unmatched. I’m so grateful!"

Customer Reviews

Overall Rating

#LIFTWITHLIV TIER 1

Join Today!