L6-30 Shoulder Friendly
Training Programme
We know how frustrating it can be when you have an injury or a nagging ache or pain that won’t go away. Sometimes it gets to the point where you stop training altogether. It doesn’t have to be that way. We’ve both had our fair share of injuries. You can’t train frequently without picking up a few problems. But we’ve found ways to train around our injuries.
“After getting a shoulder injury on a dip bar after the previous person had left a sweaty mess on the handle. I thought I’d never be able to do tricep dips again. But I’m back doing 15kg weighted dips for reps. There is always a way.”
Going through the rehab of different injuries over the years has meant we knew what training programmes did and didn’t work. Which meant we knew how to produce training programmes that cater for the most common injuries guys suffer.
Working around injuries and giving them time to heal and recover is important. So is getting to the root of the problem and getting a long term solution in place.
We’d always recommend you see your G.P. or a skilled physical therapist to get to the root cause of the problem. As well as giving you the all clear to start physical exercise before you join L6-30.
Our aim is to allow you to:
Train around injuries pain-free
Get amazing results without aggravating your injury further
Decrease your future risk of injury by training consistently
A lot of training injuries happen when the programme you are following isn’t tailored to you…
We’ve made our L6-30 Injury Friendly Training Programmes tailored to your needs. This means you can progress in a safe way. You can push through training plateaus. You won’t feel drained from pain, aches and stiffness. And you’ll enjoy working out.
Plus, our clients have said their energy levels have increased too!
How Have We Built a Training Programme Bespoke To You?
There are 6 key elements in the L6-30 Injury friendly training programme that ensure you get a bespoke training experience from us.
Click on any of the elements below to find out more:
1 - DLB Programming
DLB stands for Daily, Linear Block Periodisation...
Periodising your training programme is how you can train smarter rather than harder. Which is ideal when recovering from an injury putting less strain on the body, if you're looking to keep making progress and get results.
We looked at every periodisation models there is when we built our training programmes. Each had pros and cons.
We decided to take the best elements from each model and create our own - DLB Programming. After 2 years of testing this method we're confident this is the best way to train smarter while still getting great results.
DLB Programming concentrates on small wins that challenge your body every session to make progress. This is how you will get one step closer to your goals each day.
2 - Targeted Rep Ranges
We've found guys tend to do the wrong number of repetitions in their training programmes for the results they want. If the rep range is wrong there will be too much pressure on the joints, muscles and tendons. This hinders the recovery process and your rate of progress.
Your workout schedule lays out specific rep ranges for each exercise session each week. Our injury friendly training programmes are designed to challenge your body to make progress in the safest way possible.
3 - Full Body Workouts
If you've ever trained single body parts in your training. You'll know the DOMS (Delayed Onset Muscle Soreness) can go on for days. It's not the most effective use of our time either. Especially if time is limited. We want you to recover quickly, be able to train more often and go into each workout feeling fresh. That's why your L6-30 Shoulder Friendly Training Programme works your whole body, improves mind muscle connection, burns more calories improving functional strength and muscle.
4 - Intensity Scale
Every exercise in your programme has an Intensity number.
The number is reflected on a scale you can view in our training app. The Lean6 Intensity Scale guides through each workout. It will tell you what weight you should be lifting, the resistance or intensity you should be working at. And how you should feel for the reps you’re doing per exercise. This makes your training programme tailored to you, your needs, ability and goals. It means you can make progress at the rate that suites YOU.
This is the safest way to train while still making progress.
5 - Structured Warmups & Cool Downs
Preparing your body for exercise is important. When it comes to preventing injury and performing at your best each session this is important. Structured warmups before your main session improves blood flow to the muscles and increases your range of movement in your muscles.
6 - The 30 part of L6-30
Time efficient workouts that take less than 30 minutes.
So if you're strapped for time... Our injury friendly training programmes will get amazing results in less than 90 minutes a week.
We see guys spending hours working out, exhausting themselves and making it hard for their bodies to recover. Our shorter - time efficient - workouts will help you to get the most out of your training in a safe way allowing your body to recover more quickly. Not to mention the extra time you can spend on other stuff.
How Do We Deliver Your Training Programme?
We want you to hit the ground running. When you get started, you’ll get instant access to your training programme through our Lean6 App, which works on any device.
The Lean6 App supports Apple iOS and Android. We’ve created web browser access so you can access your programme from anywhere.
We’ll send you our Lean6 App Tips & Tricks guide so you can get the most out of the App from Day 1.
The App allows you to :
View your training programme
See detailed walkthrough videos of each exercise with our coaching cues
Record progress for each session.
View your history and progress on any exercise.
Record your form on any exercise.
All so you can nail your workout every time…
Plus…
When you get started with us today you’ll get FREE access to our eBook At Last! Increase Your Mobility And Stay Injury Free For Life, usually priced at £12.97.
It includes lots of tips to increase your mobility as well as 5 stretches that are key to reducing lower back pain.
Ready to get started?
Our tailored Injury Friendly Training Programmes are £47 a Month. You’ll receive your new phase of training each month. Your training programme will keep you progressing to your goal. When you’ve recovered from your injury - and you’re ready to start training fully again - we’ll switch you on to the training programme that most suits you.
Monthly Subscription
No long term contracts. Free transfer to other training programmes when you’re ready.
Other L6-30 Injury Programmes Available
L6-30 Back
Friendly
L6-30 Back Friendly training programmes allow you to train while improving your recovery from injury.
We’ve removed common exercises that cause back injuries and replaced them with effective alternatives.
L6-30 Knee
Friendly
L6-30 Knee Friendly training programmes take pressure and pain off your knees during your workouts.
We’ve removed common exercises that cause knee injuries and replaced them with effective alternatives.
L6-30 Shoulder Friendly
L6-30 Shoulder Friendly training programmes take care of one of the most complicated joints in the body.
We’ve removed common exercises that cause shoulder injuries and replaced them with effective alternatives. This means you can exercise pain-free.
At Last! Increase Your Mobility
And Stay Injury Free For Life
£12.97
or FREE when you join any of our Injury Friendly Training Programmes
We’ve written this eBook to help you to increase your mobility and stay injury-free.
Going into a workout cold is never the answer.
This eBook explains why and how increasing your mobility can help:
With injury recovery
Injury prevention
Increase your stamina
Reduce your workout recovery time
Increase your energy
We’ve also included the five stretches key for improving your flexibility and reducing lower back pain.
Get this eBook for FREE when you subscribe to one of our L6-30 Injury Friendly Programmes!