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Danielle and Paige
Off-Season Goals
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Building strength and power
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Improving endurance and cardiovascular fitness
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Enhancing agility and coordination
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Injury Prevention
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Working on technical skills
Equipment Availibile:
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Full Gym Equipment
Workout Programs
April 2023: - Hypertrophy 4-6 Weeks + Cardio 2-3x Week
M | Lower Body 1
T | Upper Body 1
W | Cardio + Core
T | Lower Body 2
F | Upper Body 2
S | Core
S | Stretch
May 2023: - Hypertrophy 4-6 Weeks + Cardio 2-3x Week
M | Lower Body 1
T | Upper Body 1
W | Cardio + Core
T | Lower Body 2
F | Upper Body 2
S | Core 2
S | Stretch
June 2023: - Hypertrophy 4-6 Weeks + Cardio 2-3x Week
M | Lower Body 1
T | Upper Body 1
W | Cardio + Core
T | Lower Body 2
F | Upper Body 2
S | Core 2
S | Stretch
Sept 2023: - In-Season 6-8 Weeks + Cardio/Abs 2x Week
M | Workout 1
T | Cardio + Abs*
W | Workout 2
T | Cardio + Abs*
F | Workout 3
S | Stretch
S | Stretch
Jan 2024: - In-Season 6-8 Weeks + Cardio/Abs 2x Week
* For Abs.
Day 1: Crunches with Weight 3x15x10 Lbs + Reverse Crunches 3x15
Day 2: Roman Chair 3x15 + Cable Crunches with Rope 3x15 x 60 Lbs
Cardio: Optional and whatever you have time for!
Downloads
The LYB LEAN program is a calorie-reduced, high-protein, low-carb diet plan with a 28-day meal-by-meal program, a 150-page printable e-book.
The LYB EATS Nourishment Program is a 4-week, balanced plan aimed at helping individuals make positive, sustainable changes.
The LYB VEGE program is a 28-day, vegetarian/vegan, fat-loss meal plan with 150-page printable e-book, with quick and easy plant-based recipes.
A recipe book of high protein recipes aimed to help active individuals increase their daily dietary protein to help with muscle growth & recovery.
A recipe book of low carb recipes aimed to help individuals decrease their daily dietary carbohydrate intake to assist in fat-loss.
This will give you structured meal ideas that already have pre-set calories so it makes it easy to choose what you eat each day.
This worksheet will help you take these resources and help you use them to structure more personalized day-by-day meal plans.
Resource Links
Recipe Ideas:
High Protein Cook Book Download by: Dr.Carla Prado (Free)
https://macrofriendlyfood.com/
https://macro1nutrition.com/blogs/recipes
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Nutrition Tracking Apps:
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Self-Help/Mental Health:
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