LIFTWITHLIV

Coach
Olivia Derry

Features
5 sessions per week
Must use App app to view and log training
Team Training

sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GYM: LOWER BODY A

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 10 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 per side - Hip 90/90s *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

Hack Squat

C

Single Leg - Landmine RDL

4 x 8

D

Front Foot Elevated Split Squat

3 x 10

E

Lying Leg Curl

3 x 12

Conditioning

F

Lower Body Finisher - Sled and Bridges

Notes: You will perform the glute bridge and go straight into the sled push. Rest 60 seconds before going to your next round! 4 Rounds: -Glute Bridge - 10 reps (NOTE: 1st rep will be an isometric hold at the top of the movement for 10 seconds. You can add weight to this movement too!) -Sled Push - Down and Back OR 45 seconds straight Alternative to sled push: Bear Crawls

Sunday
HOME: LOWER BODY A

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 10 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 per side - Hip 90/90s *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

Hack Squat - Alternate

C

Single Leg - RDL

4 x 8

D

Front Foot Elevated Split Squat

3 x 10

E

Lying DB Leg Curl

3 x 12

Conditioning

F

Lower Body Finisher - Sled and Bridges

Notes: You will perform the glute bridge and go straight into the bear crawls. Rest 60 seconds before going to your next round! 4 Rounds: -Glute Bridge - 10 reps (NOTE: 1st rep will be an isometric hold at the top of the movement for 10 seconds. You can add weight to this movement too!) -Bear Crawls - 45 seconds straight

Monday
GYM: UPPER BODY A

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 *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

Barbell Bench Press

C

Barbell Bent Over Row

4 x 8

D

DB Z Press

3 x 10

E

DB Lateral Raise

3 x 12

F1

Straight Arm Pull-Down

3 x 10

F2

65 Degree Incline DB Bicep Curl

3 x 10

G

Single Arm Turkish Sit-Up

3 x 10

Monday
HOME: UPPER BODY A

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 *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

Barbell Bench Press

C

Barbell Bent Over Row

4 x 8

D

DB Z Press

3 x 10

E

DB Lateral Raise

3 x 12

F1

Banded Pulldown

3 x 10

F2

65 Degree Incline DB Bicep Curl

3 x 10

G

Single Arm Turkish Sit-Up

3 x 10

Wednesday
GYM: LOWER BODY B

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 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 - Glute Bridge with a 5-second hold for each rep 5 per side - Bird Dog *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

Trap Bar Deadlift

C

DB Sumo Squat

4 x 8

D

Single Leg - Glute Bridge

3 x 10

E

Seated Leg Extension

3 x 12

Conditioning

F

Lower Body Finisher - Accessory

Notes: You will perform the copenhagen plank on each side and go straight into the clamshells, also on each side. Rest 60 seconds before going to your next round! 4 Rounds: -Copenhagen Plank - 15 seconds on each side -Side Plank - Banded Clam Shells - 15 reps on each side

Wednesday
HOME: LOWER BODY B

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 per side - Lateral Leg Swings 10 per side - Forward Leg Swings 5 per side - World's Greatest Stretch 5 - Squat to Stand 5 - Glute Bridge with a 5-second hold for each rep 5 per side - Bird Dog *After your dynamic warmup go ahead and start to ease into the first exercise by performing the movement with bodyweight, and slowly adding weight before hitting your first working set.*

B

DB Suitcase Deadlift

C

DB Sumo Squat

4 x 8

D

Single Leg - Glute Bridge

3 x 10

E

Banded Seated Leg Extension

3 x 12

Conditioning

F

Lower Body Finisher - Accessory

Notes: You will perform the copenhagen plank on each side and go straight into the clamshells, also on each side. Rest 60 seconds before going to your next round! 4 Rounds: -Copenhagen Plank - 15 seconds on each side -Side Plank - Banded Clam Shells - 15 reps on each side

Thursday
GYM: UPPER BODY B - PULL UP

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 - 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 bodyweight, and slowly adding weight before hitting your first working set.*

B

Neutral Grip Pull-Up

C

30 Degree Incline DB Chest Press

4 x 8

D

Machine Chest Fly

3 x 10

E

Rope Face Pull

3 x 12

F1

Push-Up

3 x 10

F2

Lying DB Tricep Extension

3 x 10

G

Forearm Plank

Thursday
HOME: UPPER BODY B

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 - 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 bodyweight, and slowly adding weight before hitting your first working set.*

B

Seated Assisted Pull-Up

C

30 Degree Incline DB Chest Press

4 x 8

D

DB Chest Fly

3 x 10

E

Rope Face Pull

3 x 12

F1

Push-Up

3 x 10

F2

Lying DB Tricep Extension

3 x 10

G

Forearm Plank

Friday
Full-Body : AMRAP 

Dynamic Warm-Up

A

Notes: You are going to set a 5-minute timer and go through these dynamic exercises until the timer goes off. After this you should feel ready and prepared to get right into your first conditioning AMRAP! 1. High Knees - 20 reps 2. Air Squats - 20 reps 3. Cossack Squats - 20 reps (10 each leg) 4. Shoulder Taps - 20 reps 5. Jumping Jacks - 20 reps

25-minute AMRAP

B

25-minute Full-Body AMRAP Notes: AMRAP stands for as many rounds as possible. You are going to set the TrainHeroic AMRAP timer for 25-minutes with a 10 second countdown. Once that timer is set you are going to go through all 5 of these exercises as many times as you can before the timer is up. Good luck and be sure to dig deep and push yourself! 1. Glute bridge with alternating chest press - 16 reps total (8 each arm) 2. Renegade Row - 16 reps total (8 each arm) 3. Alternating DB Snatch - 16 reps total (8 each arm) 4. Lateral lunge with shoulder press - 16 reps total (8 each leg) 5. Kettlebell swing - 16 reps total

5-minute Cardio Finisher

C

Notes: This is a 5-minute "tabata style" cardio finisher. You are going to set the TrainHeroic TABATA timer for 10 rounds of 20 seconds on, 10 seconds off with a 10 second countdown. 1. Cardio equipment of YOUR CHOICE! Gym Options: Assault runner, Treadmill, Rower, Assault bike or Cycle bike Home Options: Jump rope, Squat jumps, Burpees, or Stairs This is an ALL-OUT finisher so be sure to choose a piece of cardio equipment that you can challenge yourself! To be clear, you are working HARD for 20 seconds, RESTING for 10 seconds and repeating this 10 times.

Join Your Virtual Gym

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

#LIFTWITHLIV
screenshot1
#LIFTWITHLIV
screenshot2
#LIFTWITHLIV
screenshot3
#LIFTWITHLIV