#LIFTWITHLIV
The LIFTWITHLIV Method
Women's Training, Bodybuilding, Functional Training, WeightliftingDo any of these sound like you?
You're nervous to step foot in a gym because you have no idea what to do or how to use the equipment.
You get your workouts from random accounts on IG but have never followed an actual program.
You've plateaued with your training/progress and aren't sure how to move forward.
You know how to workout but want to learn how to train with intention & intensity.
You've been on your health & fitness journey alone & are desperate for community and camaraderie.
If so, The #LIFTWITHLIV Method was designed with YOU in mind.
Get high-touch coaching in a program that delivers results, and be part of a community that will help push you past what you thought was possible.
Learn to set aside time for YOU with workouts that only account for 2.4% of your week. Join #LIFTWITHLIV today & never walk into the gym without a plan, again!
Prep
A
Lower Body Prep - Squat Focus
Optional: 5-10 minute warmup on the treadmill Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 5 per side - Thoracic Rotation 5 - Squat to Stand 5 per side - World's Greatest Stretch 5 per side - Hip 90/90s 5 - Glute Bridge with a 5-second hold for each rep 10 per side - KB Hip Shift 30 seconds - Deep Squat Hold *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with body weight, and slowly adding weight before hitting your first working set.*
B
Back Squat
12, 10, 8, 15
C
DB Sumo RDL
D1
Front Foot Elevated Split Squat w Heel Elevated
3 x 10
D2
Kas Glute Bridge
3 x 10
E
Seated Leg Extension
7 x 12
F
Cable Abduction
Recovery
G
Lower Body Cooldown - Optional
Perform 1 round of the following exercises to cool down and stretch the lower body in a more static manner: Forward Fold - 30 seconds Child's Pose - 30 seconds Child's Pose with Lat Stretch (Right + Left) - 15 seconds on each side Couch Stretch (Right + Left) - 30 seconds on each side Hip Flexor Stretch and Reach (Right + Left) - 15 seconds on each side Seated Hamstring Stretch (Right + Left) - 15 seconds on each side 4 Rounds of Box Breathing Breathe in for 4, hold for 4, exhale for 4, lungs empty for 4 - repeat 4 times
Prep
A
Upper Body Prep
Optional: 5-10 minute warmup on the treadmill Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 - Banded Pull-Aparts with a 2-second hold for each rep 5 per side - Thoracic Rotations 15 seconds - Wrist Cars (each side) *Entire Wrist Warm-Up* 5 - Downward Dog to Upward Dog 15 seconds - Dead Hang 10 - Scapular Pull-Ups *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with body weight, and slowly adding weight before hitting your first working set.*
B1
Arnold Press
12, 10, 8, 15
B2
Neutral Grip Pull-Up
C
30 Degree Chest Supported DB Row
D
Cable Y-Raise
3 x 12
E1
SA DB Preacher Curl
3 x 12
E2
Tricep Dips
F1
Jack Knife - Core
3 x 10
F2
Forearm Plank
3 x 0:45
Recovery
G
Upper Body Cooldown - Optional
Perform 1 round of the following exercises to cool down and stretch the upper body in a more static manner: Chest Opener - 30 seconds Bicep Stretch - 30 seconds Forward Fold - 30 seconds Child's Pose - 30 seconds Child's Pose with Lat Stretch (Right + Left) - 15 seconds on each side Thread the Needle (Right + Left) - 15 seconds on each side Seal Pose - 30 seconds Prayer Stretch - 30 seconds Wrist Cars - 15 seconds for each wrist 4 Rounds of Box Breathing Breathe in for 4, hold for 4, exhale for 4, lungs empty for 4 - repeat 4 times
Prep
A
Lower Body Prep - Deadlift Focus
Optional: 5-10 minute warmup on the treadmill Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 - PVC Good Morning 5 per side - Thoracic Rotation 5 - Squat to Stand 5 per side - World's Greatest Stretch 5 - Glute Bridge with a 5-second hold for each rep 5 per side - Bird Dog 10 - PVC Good Morning *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with body weight, and slowly adding weight before hitting your first working set.*
B
Romanian Deadlift - Barbell
12, 10, 8, 15
C
Smith Machine Split Squat
D1
Hack Squat
3 x 10
D2
Lateral Step Ups
3 x 10
E
Lying Leg Curl
7 x 12
F
Calf Raises
Recovery
G
Lower Body Cooldown - Optional
Perform 1 round of the following exercises to cool down and stretch the lower body in a more static manner: Forward Fold - 30 seconds Child's Pose - 30 seconds Child's Pose with Lat Stretch (Right + Left) - 15 seconds on each side Couch Stretch (Right + Left) - 30 seconds on each side Hip Flexor Stretch and Reach (Right + Left) - 15 seconds on each side Seated Hamstring Stretch (Right + Left) - 15 seconds on each side 4 Rounds of Box Breathing Breathe in for 4, hold for 4, exhale for 4, lungs empty for 4 - repeat 4 times
Prep
A
Upper Body Prep
Optional: 5-10 minute warmup on the treadmill Perform 1 Round of the Following Exercises: 5 per side - PVC Around the World 10 - Banded Pull-Aparts with a 2-second hold for each rep 5 per side - Thoracic Rotations 5 - Downward Dog to Upward Dog 15 seconds - Wrist Cars (each side) *Entire Wrist Warmup* *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with body weight, and slowly adding weight before hitting your first working set.*
B1
30 Degree Incline DB Chest Press
12, 10, 8, 15
B2
DB Tripod Meadow Row
12, 10, 8, 15
C
SA Iliac Pulldown
D
DB Lateral Raise - Prone
3 x 12
E1
Extended Cable Curl
3 x 12
E2
Dual Cable Tricep Extension
3 x 12
F1
Lying Leg Drops
3 x 15
F2
Crunches
3 x 15
Recovery
G
Upper Body Cooldown - Optional
Perform 1 round of the following exercises to cool down and stretch the upper body in a static manner: Chest Opener - 30 seconds Bicep Stretch - 30 seconds Forward Fold - 30 seconds Child's Pose - 30 seconds Child's Pose with Lat Stretch (Right + Left) - 15 seconds on each side Thread the Needle (Right + Left) - 15 seconds on each side Seal Pose - 30 seconds Prayer Stretch - 30 seconds Wrist Cars - 15 seconds for each wrist 4 Rounds of Box Breathing Breathe in for 4, hold for 4, exhale for 4, lungs empty for 4 - repeat 4 times
Dynamic Warm-Up
A
Notes: You are going to set a 2-minute timer and go through these four exercises until the timer goes off. After this, you should feel ready and prepared to get right into your buy-in. 1. High Knees - 20 reps 2. Air Squats - 10 reps 3. Shoulder Taps - 20 reps 4. Jumping Jacks - 10 reps
Descending Ladder
B
20-Minute Descending Ladder BUY IN: 25 Squat Jumps 10,9,8,7,6..... Exercise 1: DB Floor Press - Glute Bridge Exercise 2: DB Deadlifts CASH OUT: 25 Squat Jumps How to: You are going to set the TrainHeroic Timer for 20 minutes with a 10s countdown. Once that timer is set, you are going, to begin with, your buy-in of 25 squat jumps and go RIGHT into your 10.9.8.7.6... descending ladder. You will start with the first exercise and complete 10 DB floor presses and then go right into 10 DB deadlifts You will do this back and forth all the way until you reach ONE rep of each exercise. If you still have time left on the clock you will cash out with 25 squat jumps. You are 100% against the clock in this so be sure to challenge yourself!
Zone 2 Training
C
*THIS IS OPTIONAL* Zone 2 Training is the second intensity zone in the 5-zone model for cardiovascular training. Zone 2 cardio is a great way to improve your overall health. It's helpful to do zone 2 training a few times per week to reap the maximum benefits. How to: You can run, bike, row, ski, incline walk, etc. You will just want to keep your HR within 65-75% of your maximum heart rate for 30 minutes. How to find your Zone 2 Heart Rate: 220 - your age Take 65-75% of that number and that would be your Zone 2 heart rate. For example: If you are 30 years old, calculating your Zone 2 would look like this: 220-30 = 190 x .75 = 143 bpm for Zone 2
Olivia Derry
Hi! I'm Olivia & I am so excited that you're here. I am a certified personal trainer, nutrition & macro coach. I have 10+ years of experience in the health & fitness industry with a majority of it being spent teaching group fitness. Once I found lifting, everything changed. I have created an approach to lifting that is attainable for ALL levels of fitness & I can't wait for you to join me!
"LWL is purely a reflection of Olivia's passion for health and wellness. Olivia pours a tremendous amount of effort and passion into her program, and her clients GET RESULTS. Thank you, Olivia, for all that you do for the community of women you work with!"
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Rachel S.
Current LWL Member
Verified Athlete"Olivia's LWL program is second to none. I’ve tried several workout plans from many “top influencers” and none come even close. Her programming and knowledge allow you to feel confident in the process and it quickly shows in personal results!"
Jen M.
Current LWL Member
Verified Athlete"LWL has helped me step out of my comfort zone in all the ways I needed! While challenging, it is also easy to understand, follow and fit into any lifestyle! My personal accomplishment is finally being able to get unassisted pull-ups! I can’t say enough good things about LWL or Olivia as a person!"
Tiaunny S.
Current LWL Member
Verified Athlete"LWL helped me get over my intimidation and fear of fitness. Liv a huge support and cheerleader. Her program never once made me feel like I was weak or not strong enough. My body fat % decreased, my muscles increased, and I can tell my stamina and strength are improving!"
Peyton S.
Current LWL Member
Verified Athlete"After a year of doing peloton and focusing on cardio, I joined a gym to build my strength. When Olivia talked about LWL I signed up immediately. It was the first time I felt confident in the gym, took risks in my progression & felt proud of myself. I have never felt more confident and STRONG."
When you join a team you’re getting more than programming, you’re joining an online community.
#LIFTWITHLIV
#LIFTWITHLIV
#LIFTWITHLIV
