Live Move Perform Pty Ltd

Coach
Live Move Perform Matt

This is a 5 day a week program S&C program designed to help with all aspect from Hypertrophy to strength and conditioning while increase mobility.




Features
1 sessions per week
Must use App app to view and log training
Team Training
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Benifits
Improved Movement Patterns: Beyond just physical fitness, our program focuses on enhancing movement patterns, promoting better posture, mobility, and flexibility.
Equipment
Recommended
You will need a gym for this program.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
NFH Day 1 - Week 1

Prep

A

2 rounds of the following Couch stretch with hip movement x8 breathes each side (KB optional) 90 90 with back external rotation x10 each x3 inch worms 2 rounds of the following x10 Miniband Scissor walks forward AND back x8 each Hand plank with Overhead reach

B1

Bulgarian Split Squat

4 x 10 @ 75 %

B2

Prone Machine Hamstring Curl

4 x 10 @ 75 %

C1

Overhead Squat

3 x 10

C2

Seated Calf Raises

3 x 10 @ 72 %

C3

Supine laying KB armbar

@ 30

Monday
NFH Day 2 - Week 1

Prep

A

1 rounds of the following Lateral Band opener 30s each side 2 rounds of the following Wall/floor slides x10 Supine KB armbar x10 breathes each side (8-14kg) 2 rounds of x8 drop squat into single leg catch Single leg pogos x15 each

B1

Dip

4 x 12 @ 77 %

B2

Single Leg Squat

3 x 5

C1

Seated Row

3 x 10 @ 77 %

C2

Lat Pushdown

3 x 12 @ 77 %

C3

Cuban Press

3 x 10

Circuit

D

3 sets of the following x20 Thrusters 200m Row @7/10 PRE

Tuesday
NFH Day 1 - Week 1

Prep

A

2 rounds of 30s/10 breathes Couch stretch with hip movement Wall/floor slides x10 2 rounds of the following x10 Miniband Scissor walks forward AND back x8 each Hand plank with Overhead reach

B1

Front Squat

5 x 12 @ 80 %

B2

Chin-Up

12, 10, 8, 6, 4 @ 72, 77, 82, 87, 92 %

B3

Cat / Cow

4 x 5

B4

Banded Ankle Dorsiflexion Mobilization

4 x 3

Circuit

C

As many sets as you can do x15 KB swings x15 Bent over rows 40s Hollow hold 30m Farmer carry (usual distance) x30 Miniband External rotations

Wednesday
NFH Day 1 - Week 1

Prep

A

2 rounds of the following Couch stretch with hip movement x8 breathes each side (KB optional) 90 90 with back external rotation x10 each x3 inch worms 2 rounds of the following x10 Miniband Scissor walks forward AND back x8 each Hand plank with Overhead reach

B1

Split Stance RDL

3 x 12 @ 75 %

B2

Single Leg Hip Thrust

3 x 15

B3

SB Hammy Curl

3 x 12

B4

Heel Slide Hamstring Curl

3 x 6

C1

Dumbbell Romanian Deadlift

3 x 12 @ 75 %

C2

Pull Through

3 x 12 @ 75 %

C3

Wall Slide

3 x 15

D1

Split Squat

2 x 15 @ 50 %

D2

Wall Sit

2 x 1:00

Thursday
NFH Day 2 - Week 1

Prep

A

3 rounds of the following Lateral Band opener 30s each side Wall/floor slides x10 Supine KB armbar x10 breathes each side (8-14kg) 2 rounds of x8 drop squat into single leg catch Single leg pogos x15 each

B1

DB Bench Press

6 x 12 @ 70 %

B2

Seated Row

6 x 12 @ 70 %

B3

Band Pull-Apart

5 x 10

B4

Supine laying KB armbar

3 x 30

C1

DB Shoulder Press

12, 12, MAX @ 70 %

C2

Cuban Press

3 x 12

C3

Side Plank

3 x 0:40

Friday
Zone 2 Training 1 Kilo per watt

A

Spin Bike

@ 45:00

Saturday
Zone 2 Training 1 Kilo per watt

A

Spin Bike

@ 45:00

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LMP Group Training Program
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LMP Group Training Program
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LMP Group Training Program
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LMP Group Training Program