LiveFit

Ryan Athletic Performance

General Fitness

Coach

Dan Ryan

This is our program for the active adult athlete looking to maximize their physical lifestyle. Focusing on building movement proficiency, general strength, and aerobic conditioning, Livefit will prepare you for the active lifestyle that you love. Whether your calling is outdoor adventures, recreational league sports, or keeping up with your kids, this program will prepare you to live the active lifestyle you have always desired.

$35 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells // Echo Bike or Stationary Bike // Plyo Boxes

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

LiveFit 2: Week 3 Day 2

Dynamic Stretch

DB Hang Clean

4 x 5

Box Squat

3 x 10

Good Morning

3 x 10

DB Bicep Curls

3 x 8

Calf Raise

3 x 15

Bench Dips

3 x 15

Plank

3 x 0:30

Straight Leg Sit Ups

3 x 10

Lying Trunk Twist

3 x 8

Agile 8

Tuesday

LiveFit 2: Week 3 Day 4

Elite 6

Push-Up

3 x 10

Push Press

5 x 5

Seated Row

5 x 8

Overhead Squat w/ PVC

4 x 8

Banded Hammer Curls

4 x 12

Back Extension

3 x 10

Standing Cable Wood Choppers

3 x 10

Walk

1 x 30:00

Wednesday

LiveFit 2: Week 3 Day 5

Dynamic Activation

For Completion

Box Jump

3 x 5

Kettlebell Deadlift

3 x 10

Cook Hip Lift

3 x 10

DB Bench Press

3 x 10

Step-Ups

3 x 8

One-Arm Curl + Press

3 x 8

Straight Arm Pulldown

3 x 10

Band Rotations

3 x 10

Saturday

LiveFit 2: Week 4 Day 1

Heroic Warm-up

For Completion

Bench Press

4 x 8

Step-Ups

4 x 0:30 @ MAX

Overhead Walking Lunge

3 x 12

Lat Pulldown

3 x 10

Goblet Squat

3 x 12

TRX Low Row

3 x 15

Conditioning

5km Row

Perform a 5K Row

Static Stretch

Coach

More from Ryan Athletic Performance

Dan Ryan

Dan is a strength & conditioning coach with 12+ years of experience working with athletes at the DI level. His passion for athletic performance has helped him to develop All-Conference and All-American athletes in football, men’s and women’s basketball, volleyball, soccer, softball, & track & field. He has coached 20+ players who have gone on to play professionally in the NFL, CFL, and UFL.

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