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Team TLA

LunarBody

Functional Fitness, Functional Training, Strength & Conditioning

Coach

Alexis Han

I created TLA to give you access to a real coach (me) and real training (that I'm creating) for a price that takes away any barrier between where you are with your fitness and where you want to be.

I'm bringing you everything I have and everything I've learned, packaged it in an easy-to-follow training session each day (5 days per week) and I'm delivering it to you in a simple format that will address:

Warming up with purpose, focusing on getting your ready to move
Strength and skill work that is progressive from week to week so you get stronger
Conditioning that is scalable so you get a workout that meets you wherever you're at

if you're willing to commit to a real training plan that will push you past what you thought was possible, and at a price you can't afford NOT to do, then let's get started.

Come train like me, and with me!

$19 / mo

Get Team TLA

Get Real Results

This is NOT a "get ripped" overnight training program. You'll actually have to put in the work, consistently. But, the training you'll get will deliver, and in a big way. You'll get results you never thought were possible and I'll be there along the way.

A Community that Cares

I'll lead our community (as the coach) and you'll be connected to a group of badass women who train just as hard as you do. We'll push each other along the way.

45-60 Minutes Per Day

I've designed TLA to fit YOUR life. You'll get in and get out while getting real results. There are no wasted movements, sets, or reps, and I'll make sure you're getting the most from your time training.

Features

Access to Me

When you join Team TLA, you're on MY team. I'll coach our team and I'll be on the message boards to help guide you along the way.

Programming 5 days per week

5 days of prep work, mobility, strength, skill-work, and conditioning so you have a program that gives you everything you need.

Demo Videos

I've filmed each movement so you know what to do and how to do it.

Detailed, expert instruction

Beyond the sets and reps, you'll get everything you need from each and every training session.

Committed Teammates

You'll be part of an incredible community who train just as hard as you do!

Delivered through TrainHeroic

I've partnered with the best tech in training so you get an online training experience that works as hard as you do.

Equipment

Required

Barbell // Dumbbells // Box // Jumprope // Medicine Ball // Pullup Bar

Recommended

Squat Rack // Kettlebells // Rower // Air Bike

Sample Week

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

Sunday

Day 1

Prep

2 Rounds of: 300m Run/Bike/Row 20 Walking Hamstring Stretch 5 Inchworms 10 Cat/Cow 10 Good Mornings

Barbell Reverse Lunge

4 x 14

DB Power Snatch

4 x 10

Metcon

10 EMOM: Minute 1: 8 Power Cleans Minute 2: 8 Burpee Pullups B= BB(65/45#) Rx= BB(95/65#) A= BB(135/95#)

Monday

Day 2

Warmup

2 rounds of: 200m Run/Bike/Row 10 Cossack Lunges with Internal Hip Rotations 10 PVC Pipe Shoulder Pass-Throughs 20 Leg Swings 20 Walking Quad Stretch

Strict Pullups

5 x 8

KB Swings

4 x 12

Metcon

7x For Time: 7 Overhead Squats 7 HSPU 100m Row B= BB(55/35#) Rx= BB(75/55#) A= BB(115/75#)

Tuesday

Day 3

Warm-Up

2 Rounds of: 300m Run/Bike/Row 10 Good Mornings 5 Downward Facing Dog to Upward Dog 10 Plate Ground to Overhead 20 Box Step Ups

Power Clean Complex

4 x 1

Box Jumps

4 x 10

Metcon

3x for Time: 400m Run 15 DB Power Clean & Jerk- per arm 15 TTB B= DB(20/14#) RX = DB(35/20#) A = DB(50/35#)

Wednesday

Day 4

Warm-Up

2 Rounds of: 300m Run/Bike/Row 10 Scapula Retracts 20 Walking Quad Stretch 5 Thread the Needle 10 Cat Cows

Staggered Stance DB Deadlifts

4 x 8

Pushups

4 x 8

Metcon

4 Rounds for Reps. 1 Minute Per Station* Doubleunders Burpees Calorie Bike Med. Ball Situps *Rest 1 min between each round* B= ball(14/10#) RX= ball(20/14#) A = ball(30/20#)

Thursday

Day 5

Warm-Up

2 Rounds of: 300m Run/Bike/Row 20x Walking Lunges 10x PVC Pipe Shoulder Pass-Throughs 10x 90/90 Hip Openers 20x Box Step-Ups

Back Squat

4 x 5

Strict Toes to Bar

5 x 8

MetCon

7-14-21-14-7 for time* Alt Pistols Hand-Release Pushups Overhead Kettlebell Swings *Run 200m after each round* B= KB(16/12kg) Rx= KB(24/16kg) A= KB(32/24kg)

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