Physio Room
Strength & ConditioningNew to the weight room? Learn to Lift is a 12-week, beginner-friendly program from the clinicians at The Physio Room that teaches you how to lift safely and confidently.
You'll start by building a strong foundation - core bracing, mobility, and stability - then progressively learn and load the fundamental lifts with proper technique. Every phase is designed with injury prevention in mind, so you build strength that lasts.
What you get:
- 12 weeks of progressive programming
- 3 workouts per week
- Exercise demos and clear sets/reps in the TrainHeroic app
- No lifting experience needed
One-time purchase - keep the program and repeat it as often as you like.
1 sessions per week
Must use App app to view and log training
Program Training
A
Thoracic Extension over a Foam Roller
2 x 10
B
Pelvic Tilt
2 x 10
C
Abdominal Bracing with Heel Taps
3 x 10
D
Quadruped Iso Hold
3 x 30
E
Heels Elevated Bridges
3 x 10
A
Sidelying Open Books
2 x 10
B
Abdominal Bracing with Foam Roller
3 x 10
C
Quadruped Shoulder Tap
3 x 10
D
Supine Banded Lat Pulldown
3 x 10
E
Side Plank Clamshell NR
3 x 10
F
Heels Elevated Iso Bridge
3 x 30
A
Thoracic Extension over a Foam Roller
2 x 10
B
Half Kneeling Thoracic Sweeps
2 x 10
C1
Forearm Planks
3 x 20
C2
Heels Elevated Bridge with Marching
3 x 20
D1
Quadruped Shoulder Tap
3 x 20
D2
Single Leg Bridge with Lat Pulldown
3 x 8
E
Side Plank from Forearm
3 x 20
