Lift & Elevate

Move Mender

Functional Fitness, Functional Training
Coach
Meg Ragauskas

Bored of doing the same thing in the gym? Keen to shake things up but not exactly sure how? This program is MADE for you! I have created this 3 month program for seasoned lifters who have been in and out of the gym for over a decade and are bored of their usual routine. This program combines strength, stability, power and conditioning to elevate your gym routine and spice things up. Lift & Elevate includes 3 different workouts each week for three consective weeks. Plus progression suggestions and modifications with each new cycle.

$395
Get Lift & Elevate
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Built by a physio
A well-rounded program plan created by a qualified physiotherapist and exercise scientist.
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Perfect for seasons lifters
This program has been created specifically for those who have spent hunders of hours attending group gym classes, working with personal trainers, and completing their own session in the gym. It is designed to challenge the norm, progress past the basics, and build on the foundational strength you already have.
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Incorporates strength AND conditioning
Unlike other gym programs, Lift & Elevate not only incorporates strength training techniques but also includes cardiovascular curcuits to develop heart and lung health AND stability exercises to promote balance, motor control and keep you stable on your feet.
Features
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Access to a physiotherapist
Your coach is a physio who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for lifters of any level or background
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Exercise Video Guidance
Instructional videos to guide your workouts and make execution easy
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Delivered through TrainHeroic
Your coach will push you smarter, move you differently, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Theraband // Rowing Machine // Gym machines
Recommended
Kettlebell // SkiErg // Spin Bike // Smith machine
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Sample Week
Week 1 of 11-week program
Sunday
GYM TESTING DAY 1

A1

Band Walks

2 x 20

A2

Band Pull-Apart

2 x 20

B

Leg Press

5 x 5

C

Seated Chest Press

5 x 5

D

Lying Leg Curl

5 x 5

E

Seated Cable Row

5 x 5

F

Leg Extension

5 x 5

Wednesday
GYM TESTING DAY 2

A1

Band Walks

2 x 20

A2

Band Pull-Apart

2 x 20

B

Machine Assisted Pull Up

5 x 5

C

Hip Thrust

5 x 5

D

DB Shoulder Press

5 x 5

E

DB Step Up

5 x 5

F

Single Leg High Box Squat

G

Plank

Saturday
GYM TESTING DAY 3

A1

Banded Squat

2 x 20

A2

Banded Lat Pull Down

2 x 20

B

Goblet Squat

5 x 5

C

Push-Up

D

Elevated Single Leg Body Weight Calf Raise

E

Pallof Press

3 x 10

F

Barbell Ab Rollout

3 x 5

Coach
More from Move Mender
coach-avatar Meg Ragauskas

Physiotherapist & Exercise Scientist

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Are you ready to shake it up?

Join dozens of other Australians elevate their gym routine with this exact program!

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Lift & Elevate
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