THE UNDERGROUND STRENGTH MEMBERS-ONLY SIGNATURE SYSTEM PROGRAM
To make the best out of the time you have with us please watch and take action on the modules before your first week of training starts. These modules are emplaced to get you the best results possible!
BEFORE YOU START! ….. please read OUR PROMISE™ PDF
Lean Strength Academy Content Overview
TRAINING FOUNDATIONS – PLEASE WATCH THESE VIDEOS BEFORE YOUR 1-1 SESSION
Deconstructing the Deadlift Pt.1 – The Setup
Highlights from our Technique Masterclass where we cover the setup foundations of a conventional deadlift.
Deconstructing the Deadlift Pt.2- Phase One
Highlights from our Technique Masterclass where we cover the first phase of initiating a rep on a deadlift
Deconstructing the Deadlift Pt.3- Phase Two
Highlights from our Technique Masterclass where we cover the second phase of initiating the rep on a deadlift
Deconstructing the Squat Pt.1- The Setup
Highlights from our Technique Masterclass where we cover the setup foundations of barbell back squat
Deconstructing the Squat Pt.2- Phase One & Two
Highlights from our Technique Masterclass where we cover the phase of initiating reps on a squat
Shoes- What shoes to wear
in this module – we chat about the appropriate shoes you should wear at Underground Strength Gym when lifting weights.. We recommend any any shoe that is flat.
Some of the shoes we recommend include: Nike Metcons, Reebok Nanos, Converse Chuck Taylors, Vans,
WEEK 1 -BUILDING THE BASE
1. Mindset & Goal Session
In this first module we are going to lay down the foundation and delve deep into your mindset and goals . You can download the worksheet below, remember to fit “file” and then “make a copy”.
***BEFORE YOU MOVE ON*** Have you filled out the Mindset & Goal Session and shared it with your trainer?
2. Aesthetic Vs Performance Goal
Why you need to make sure you have both an aesthetic and performance goal
3. The Essentials For a Good Life
The most important factors you’ll need when it comes to your Lifestyle and Diet.
WEEK 1 – YOUR CALORIE CALCULATOR
- Level of activity explained
- *Sedentary (little or no exercise)
- *Lightly active (light exercise/sports 1-3 days/week)
- Moderately active (moderate exercise/sports 3-5 days/week)
- Very active Athlete (hard exercise/sports 6-7 days a week)
*The most common activity level is Lightly Active and Sedentary
***BEFORE YOU MOVE ON*** save your Calories you got from the calculator above
4. How to Track Progress
In this module we will cover the importance of tracking weekly and monthly progress to get you the best results possible
Remember, ” What gets measured gets improved”.
WEEK 1 – NUTRITION
5a. Holistic Health Blueprint part 1 – Macronutrients
Part 1 of our Holistic Health Blueprint Lecture we will cover what macronutrients are, why we need them, when to have them and also talk about meal frequency
5b. Holistic Health Blueprint part 2- The Flexible Lifestyle Diet
In part 2 we will talk about the importance of portion control and reveal a completely new way of eating that will change the way you think about dieting significantly.
5c. Holistic Health Blueprint part 3 – Digestion, Sleep, Hydration
to conclude our Holistic Health Session we will talk about the importance of digestion, sleep – tips to improve your sleep and the importance of hydration.
WEEK 1 – MYFITNESSPAL
7a. Adding Your New Calories Into MyFitnessPal
In this module we will teach you how to put your new calories, macros and data in the app.
7b. How To Use MyFitnessPal
In this module we will educate you how to use one of the best food tracking app’s their is on the planet!
7c. Track it Before you Eat it
One rule when it comes to using MyFitnessPal
7d. Summarising Nutrition- Two Golden Rules
Remember our two golden rules when it comes to your diet…
Rule#1 Calories are important and should be placed as your highest priority
Rule#2 Make sure you reach your protein target daily
WEEK 2 – TOTAL DAILY ENERGY EXPENDITURE (TDEE)
6a. The Truth About Burning Calories – Part 1
In Part 1 of this module we’ll cover all ways you can burn calories in a typical day. This is referred to as Total Daily Energy Expenditure (TDEE).
6b. The Truth About Burning Calories – Part 2
In part 2 we layout the importance of each method of energy expenditure from highest to lowest and give you some useful resources to integrate health and fitness into your lifestyle.
WEEK 2 – LIFESTYLE
8. How to Recover from a Bad Day of Eating
had a special occasion? Birthday party? A little too much alcohol? A weekend splurge? You will be faced with these hurdles in your 12 weeks… it i’ll happen, you’re human. In this module we will teach you exactly what to do when this happens and how to change your calorie intake for the next few days ahead to catch up to speed and still drop body-fat !
(p.s it is important not too over use this hack and it does not constitute for weekend splurges)
9. Reaching a Plateau – What to Do
In this module we’ll cover what to do when you reach a plateau when it comes to losing fat or building muscle. Remember, fat loss and muscle building is not linear and in some stage in our fitness journey we will plateau and stall.
Here’s how to fix it.
10. The Stress Mug – Under-stimulated Vs Over-stimulated
In this module we chat about the importance of managing stress levels and the effect it has on you reaching your health and fitness goal.
Our daily stressors that can influence our weight and progress include factors such as; relationships, overtraining, your job, sleep and undereating.
HOW TO BOOK
How to book your session using the Mindbody app
Here’s a quick easy tutorial that will support you, when you book in for semi-private sessions weekly. please make sure you book during schedule windows. The cut off to book is 12 hours before session start time.
WOMEN'S HEALTH
Female Menstrual Cycle Explained
a brief overview of a typical 28-day female menstrual cycle and understanding the impact that each phase ( follicular and luteal phase) has on your training, eating and mindset
Menstrual Cycle Considerations For Fat Loss and Muscle Building
In this module we’ll cover how you can work with your menstrual cycle rather than work against it when it comes to achieving a health and fitness result.
YOUR RECIPE GUIDEBOOK
USG Recipe Guidebook Volume I & 2
Download your USG Recipe Guidebook that allows you to scan the barcode of every meal that automatically adds the nutritional information straight into MyFitnessPal
download our recipe ebook volume one here