Plans
Postpartum Program
Objective: The Postpartum Program was created especially for women who are resuming movement after pregnancy. With a safe and science-based methodology, it accelerates the recovery of the structures most affected by pregnancy and childbirth, strengthening the core, glutes and promoting reconnection with your own body.
Material: Training with body weight, free weights and bands.
• Recommendation: Exclusive for women in the postpartum period.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 45 – 60 minutes.
Annual Combo LF1 + LF2 + LF3 + LF4
Complete body and technique transformation, for all levels.
• Duration: 48 weeks (+ 8 bonus weeks)
• Workouts: 60 minutes.
• Recommendation: All levels.
LF4 Program
Objective: Maximum technique improvement, strength increase and muscle definition. Elevate core demand to enhance abdominal definition and provide greater support for mass gain in legs and glutes.
Material: Free weights, machines and bands.
• Recommendation: All levels.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 60 minutes.
Semester Combo LF1 + LF2
Complete program for beginners and intermediates.
• Duration: 24 weeks (+ 6 bonus weeks)
• Workouts: 60 minutes.
• Recommendation: All levels.
LF1 Program
Objective: Lean mass gain and fat loss. Improvement of mobility, CORE stability and movement technique. Progressive intensity and volume.
Material: Free weights, machines and bands.
• Recommendation: Beginner / Intermediate level.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 50–75 minutes.
LF2 Program
Objective: Leg and glute hypertrophy, abs definition, waist reduction and CORE stabilization. Improvement of squat technique and depth.
Material: Free weights, machines and bands.
• Recommendation: All levels.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 60 minutes.
LF3 Program
Objective: Leg and glute hypertrophy, abs definition, waist reduction. Technical improvement and load increase.
Material: Free weights, machines and bands.
• Recommendation: All levels.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 60 minutes.
LF4 Program
Objective: Maximum technique improvement, strength increase and muscle definition. Elevate core demand to enhance abdominal definition and provide greater support for mass gain in legs and glutes.
Material: Free weights, machines and bands.
• Recommendation: All levels.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 60 minutes.
Postpartum Program
Objective: The Postpartum Program was created especially for women who are resuming movement after pregnancy. With a safe and science-based methodology, it accelerates the recovery of the structures most affected by pregnancy and childbirth, strengthening the core, glutes and promoting reconnection with your own body.
Material: Training with body weight, free weights and bands.
• Recommendation: Exclusive for women in the postpartum period.
• Duration: 12 weeks (+ 4 bonus weeks)
• Workouts: 45 – 60 minutes.
Semester Combo LF1 + LF2
Complete program for beginners and intermediates.
• Duration: 24 weeks (+ 6 bonus weeks)
• Workouts: 60 minutes.
• Recommendation: All levels.
Semester Combo LF3 + LF4
Complete program for intermediates and advanced.
• Duration: 24 weeks (+ 6 bonus weeks)
• Workouts: 60 minutes.
• Recommendation: All levels.
Annual Combo LF1 + LF2 + LF3 + LF4
Complete body and technique transformation, for all levels.
• Duration: 48 weeks (+ 8 bonus weeks)
• Workouts: 60 minutes.
• Recommendation: All levels.
* All workouts can be done individually regardless of your level, only needing to adjust the loads and intensity to your current conditions and follow the progression.
