Dane Larsen Exercise Physiology

Coach
Dane Larsen

Features
1 sessions per week
Must use App app to view and log training
Program Training

$49
Get Strength Fundamentals
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DON'T FAIL TO PLAN!
Most people getting started in the gym make the mistake of not following a well structured, and periodised program that targets the main functional movement patterns of the body (squat, hinge, push, pull, brace etc). We've shot all our own content so you get the absolute best quality and ques to perform all your exercises to the Tee. Remember, quality over quantity always wins!
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Laying the Foundations to Moving Well
Getting started in the gym is much like building a house - you want to have the right FOUNDATIONS first, before building up. Would you want to build with sticks or stones? That means learning to MOVE WELL is key to success, injury prevention, and longevity!
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Why Work With Us?
We believe that MOVEMENT IS MEDICINE - and an optimal functioning body is pain-free! We've worked with the best Physios, Surgeons, and Sports Doctors from Australia's highest codes of sport - meaning that you always get access to the cutting edge of sports science and the cheat sheet to bulletproofing your body!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Foam Roll Full Body

1 x 5:00

A2

Dynamic Warm-Up 1

1 x 2:00

B1

Prone W

2 x 12

B2

Deadbug

2 x 12

B3

Band Glute Bridge

2 x 12

C1

Goblet Squat

3 x 10

C2

Half Kneeling Pallof Press

3 x 10

D1

Front Foot Elevated Split Squat

3 x 10

D2

Plate Weight Chest Press

3 x 10

E1

Band Corner Taps

3 x 12

E2

Seated DB Shoulder Press

3 x 10

F

Plank

3 x 0:30

G

Cardio

1 x 5:00

Monday
Week 1 Day 2

A1

Foam Roll Full Body

1 x 5:00

A2

Dynamic Warm-Up 2

1 x 3:00

B1

Bow and Arrow

2 x 1:00

B2

Cat Camel

2 x 1:00

B3

Dowel Hip Hinge

2 x 12

C1

BB Hip Thrust

3 x 10

C2

Half Kneeling Pallof Press

3 x 10

D1

Arabesque

3 x 10

D2

Seated Row

3 x 10

E1

Resisted Side Steps

3 x 12

E2

Lat Pull Down

3 x 10

F

Side Plank

3 x 0:30

G

Recovery Breathing

1 x 5:00

Wednesday
Week 1 Day 4

A1

Foam Roll Full Body

1 x 5:00

A2

Dynamic Warm-Up 1

1 x 2:00

B1

Prone W

2 x 12

B2

Deadbug

2 x 12

B3

Band Glute Bridge

2 x 12

C1

Goblet Squat

3 x 10

C2

Half Kneeling Pallof Press

3 x 10

D1

Front Foot Elevated Split Squat

3 x 10

D2

Plate Weight Chest Press

3 x 10

E1

Band Corner Taps

3 x 12

E2

Seated DB Shoulder Press

3 x 10

F

Plank

3 x 0:30

G

Cardio

1 x 5:00

Thursday
Week 1 Day 5

A1

Foam Roll Full Body

1 x 5:00

A2

Dynamic Warm-Up 2

1 x 3:00

B1

Bow and Arrow

2 x 1:00

B2

Cat Camel

2 x 1:00

B3

Dowel Hip Hinge

2 x 12

C1

BB Hip Thrust

3 x 10

C2

Half Kneeling Pallof Press

3 x 10

D1

Arabesque

3 x 10

D2

Seated Row

3 x 10

E1

Resisted Side Steps

3 x 12

E2

Lat Pull Down

3 x 10

F

Side Plank

3 x 0:30

G

Recovery Breathing

1 x 5:00

Coach
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coach-avatar Dane Larsen

I help people MOVE BETTER, get PAIN-FREE, and BIO-HACK the system ?????????? Exercise Physiologist | Strength Rehab Coach

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