LVX HEALTH

Month 1:
The programme begins with three full-body workouts per week:

• Focus is on repositioning the hips, spine and ribcage through various breathing drills
• We'll then reinforce that positioning with strength movements such as bodyweight squats to a box or blocked-knee reverse lunges, that help to train hip movement with a stable lumbar spine and active ab tension
• Primary movements are relatively low-volume, mainly with 3-5 sets of 5 repetitions

Month 2:
Emphasis remains on reinforcing neutral hip/spine/ribcage positioning in order to increase ab tension and decrease lower back tension:

• Exercises increase gradually in intensity by adding weight to movements like assisted, or blocked-knee reverse lunges designed to train hip extension without excessive lower back involvement
• Total sets and repetitions remain similar to those in month 1

Month 3:
Sets and reps shift towards 8 sets of 3 reps of primary movements. This allows us to:

• Increase the amount of weight used per set, without risking technique breakdown due to fatigue
• Enable a high level of attention towards good movement quality
• Exercises increase slightly in difficulty to include movements such as goblet squats
• We will continue to emphasise strong ab activation and a stable lumbar spine

Month 4:
Well-practiced strength patterns are transferred into higher-rep sets of up to 5-8 repetitions at a time:

• Includes movements like goblet squats and reverse lunges, with a continued emphasis on neutral spinal positioning, strong abs and a stable lumbar spine
• Exercises allow more opportunity for heavier loading, as long as good movement quality and pain-free training are maintained

Month 5:
Program shifts to 4 upper/lower split sessions per week in order to:

• Increase emphasis on specific local musculature in each session without overloading systemic recovery or creating overly-lengthy workouts
• Strength and resiliency in previously practiced movements like single-arm dumbbell rows and goblet squats is tested in self-regulated EDT (Escalating Density Training) sessions that allow you to test yourself by doing as many sets of 3-5 reps as possible in a fixed amount of time, while maintaining good technique and pain-free movement

Month 6:
We introduce new strength movements such as:

• Anderson front squats and barbell hip thrusts in order to continue developing strong hip extension with a neutral, stable lumbar spine and strong ab activation
• Emphasis shifts primarily to lower-rep, lower-volume sessions and introduces breathing ladders and AMRAP (As Many Sets as Possible) sets in well-practiced, safe movements like seated cable rows and pushups

Month 7:
Strength practice moves further into conventional barbell lifts, with movements like barbell front squats.

• Additional movements such as pull-up and chin-up variations (which can be done with assistance or regressed to less challenging movements) are introduced
• Primary strength work is low-volume, low-rep such as 3-4 sets of 3 or 2 sets of 5 with some AMRAP (As Many Sets as Possible) sets
• Accessory work is high-rep, with sets of 15-20 sets
• This phase introduces energy system work, including aerobic capacity cardio sessions and conditioning circuits

Month 8:
Focused on eustress volume training with total repetitions of 30-40 reps done in sets of:

• 1-2 at a time with movements like squats, pushups and assisted pull-ups
• Assistance work continues to emphasise good positioning, strong core activation and minimal lower back tension and is done for high-repetition sets of 10-20 reps in most workouts
• Optional aerobic capacity cardio work is done on non-strength days

Month 9:
Energy systems work includes weighted carry circuits and aerobic capacity cardio.

• Strength work uses an open-ended protocol called a Gym PR to safely test maximal strength levels with exercises that have been thoroughly practiced, like trap bar deadlifts and front squats (for gym-based workout versions)
• Includes AMRAP sets of movements like pull-up variations and dumbbell bench presses

Month 10:
An anaerobic phase using:

• 10,8,6,4 and 8,7,6,5 descending ladders, designed to keep you at or just below anaerobic threshold, using movements like rows, push-ups, pull-up variations and presses
• Energy systems work is either aerobic recovery or aerobic capacity cardio

Month 11:
A continuation of the anaerobic ladders found in phase 10 using:

• Different exercises like sumo deadlifts and front squats, or
• Band-resisted goblet squats and dumbbell reverse lunge variations for the at-home workouts

Month 12:
Each workout begins with short, low-rep strength lifts such as deadlift or squat variations.

• From there, each session moves into a block of HICT (high-intensity continuous training) done with movements like step-ups, row variations or goblet squats.