New

ESSENTIALS – Movement-Based Strength Training

LP Online Coaching

Functional Training, Functional Fitness
Coach
Roland Hörtnagl

ESSENTIALS is the entry-level training system by Löberbauer Performance.

It is built around high-quality movement, structured progression, and long-term strength development. Instead of training body parts or chasing numbers, ESSENTIALS focuses on movement patterns, unilateral strength, and intelligent load management.

Every training session follows a clear and repeatable structure, allowing consistent progress while improving control, stability, and confidence under load.

ESSENTIALS is designed for athletes and recreational lifters who want to train with purpose, understand what they are doing, and build a foundation that supports long-term performance.

$59 / mo
Start My 7-Day Free Trial
benefit-image-0
Train with clarity and structure
Every session follows a clear framework, so you always know what you are doing and why.
benefit-image-1
Progress without guessing
Autoregulated progression removes ego-based decisions and creates consistent improvement.
benefit-image-2
Strength built on movement foundations
You improve motor control, stability, and coordination before increasing intensity.
benefit-image-3
Support long-term performance
ESSENTIALS is designed to help you train consistently over time, not just push short-term results.
Features
feature-icon
Access to your coaches
Ask questions, get feedback, and stay accountable throughout the program. Coaching support focused on quality, consistency, and long-term progress.
feature-icon
Programming 3 days per week
Structured full-body training based on movement patterns. Each session follows the same framework while exercises progress over time.
feature-icon
Exercise Video Guidance
Clear instructional videos for every exercise to support proper execution, movement quality, and confidence in training.
feature-icon
Delivered through TrainHeroic
All training sessions, instructions, and progress tracking are delivered through the TrainHeroic app for a structured and seamless experience.
Equipment
Required
Dumbbells/Kettlebells // Resistance Bands Mini Bands // Mini Bands // Barbell // Cable Machine // Med Ball
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Essentials Day 1

Prep

A

Movement Prep Essentials

B

Linear Vertical Non Counter Movement Box Jump

3 x 5

C

Lateral Bound (stabilize)

D1

Sliding Split Squat

3 x 20

D2

Dead Bug (Linear)

3 x 20

D3

DB Row (3 Point Stand)

3 x 20

E1

KB Deadlift

3 x 10

E2

Bear Stand Shoulder Touches

3 x 16

E3

Half Kneeling Landmine Press

3 x 20

Thursday
Essentials Day 2

Prep

A

Movement Prep Essentials

B

Linear Vertical Counter Movement Box Jump

3 x 5

C

Linear Horizontal Bound to Box

3 x 10

D1

Single Leg Deadlift

3 x 20

D2

Suitcase Carry (KB)

3 x 10

D3

Push Up

3 x 12

E1

Goblet Squat - LP

3 x 10

E2

Half Kneeling Chop

3 x 20

E3

Half Kneeling Vertical Pull Down (unilateral)

3 x 20

Saturday
Essentials Day 3

Prep

A

Movement Prep Essentials

B

Linear Vertical Counter Movement Box Jump

3 x 5

C

Linear Vertical Med Ball Floor Slam

3 x 5

D1

Skater Squat

3 x 20

D2

Plank (active)

3 x 0:20

D3

Lateral Raise (Dumbbell)

3 x 20

E1

Trapbar Deadlift

E2

Side Plank (Hold)

3 x 0:30

F1

Standing Cable Biceps Curl

3 x 15

F2

Standing cable triceps extension

3 x 15

Coach
More from LP Online Coaching
coach-avatar Roland Hörtnagl

Roland Hörtnagl is a strength and performance coach focused on movement quality, structured progression, and long-term athletic development. His coaching emphasizes building resilient, well-moving athletes through clear systems and intelligent training design.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

ESSENTIALS – Movement-Based Strength Training
screenshot1
ESSENTIALS – Movement-Based Strength Training
screenshot2
ESSENTIALS – Movement-Based Strength Training
screenshot3

More from LP Online Coaching

programs
ESSENTIALS – Movement-Based Strength Training
Start My 7-Day Free Trial