Starting the L9 Program

1. This is a 12 week program that systematically builds strength and flexibility and is the foundational building block for all things bodyweight. It’s designed both for:
2. those who just want to get fitter & feel & move better.
3. But also for those who want to ultimately unlock the cool moves.

If you don’t do anything else, DO THE L9 PROGRAM. It scales from the absolute beginner right through to an athlete level.

How the Program Works

1. The Program lasts over 12 weeks through various phases and restarts again at the end of the cycle… and it goes on forever.
2. You’re most likely joining the L9 Program MID WAY. Given its a 12 week program, there is only a 1/12 chance you’re starting in week #1. And it’s PERFECTLY FINE! – After any 12 consecutive weeks you’ll have completed the full cycle.
3. When it starts all over again, it will be different exercises and formats but the same training objectives.

Starting as a beginner

If you’re just starting your fitness journey, your goal is pretty simple: Get through 12 weeks of this program and start to build a fitness habit. Above all things you might want to achieve, a Good Fitness Habit is Priorty #1!

Top Tips you can do:

Tip #1  – Don’t “Go Hard or Go Home”! It isn’t a race, and I can tell you from experience that our LEAST successful members operate with this mindset. This means, sticking with the difficulty level that you can achieve.

Tip #2 – Focus on yourself  & only work at your level. NO two people doing the class with you will be at the same level. So no matter what, someone is probably going to be better or worse than you, and they’re going to be focusing on themselves… not looking at you.

Tip #3 – The priority is showing up. You don’t even have to complete the work out. Maybe do half the work out, half the reps, half the sets, half the difficulty. Once you’re used to turning up, then you can increase the difficulty.

Keys to Success

If you want to succeed and truly improve, the entire secret is long-term consistency. And the ways to achieve this are:

Stay Injury Free

It doesn’t matter what type of exercise you do, in the beginning your risk of injuries are at its highest and the chances you’ll experience muscle soreness is almost 100%. It doesn’t matter what type of training you decide to do.

The solution is really really simple. For the next 12 weeks, GO SLOW and focus on technique. Just start building the habit of showing up and working at a level that isn’t beyond you. You’re aiming for slightly uncomfortable but not with a “go hard or go home attitude”.

Build a Rythm (and keep it)

If you get through one full 12 week cycle, maybe just 3 times a week, at a good sensible level of difficulty, you’re going to be stronger and more flexible., whether you like it or not! You’re going to feel much better than before, and a brick ton more confident.

But most important of all, you will have gotten into a good fitness rhythm without injuries… which is the entire secret sauce to progressing… and how beginners turn into monsters.

Attack your weaknesses

Maybe you suck at strength, maybe your kryptonite is flexibility… the whole point of L9 is to tackle your weaknesses head on. It’s how all the cool moves are ultimately unlocked.

Picking Regressions

The L9 Program workouts aren’t written light and they NEED to be adjusted to meet your fitness level. You’re going to be in classes where there is a big mix of members… and some are going to seem like Monstrous Athletes. And in my experience, there are 2 really really common behaviours:

1. You’re going to try keep up with everyone OR
2. You don’t feel like you fit in.

My advice… just do you!

I can barely keep up with half the trainers as it is. At L9 its all about you doing you… working at your level.

The entire point of training at L9 is building self awareness about your fitness levels and addressing your weaknesses. Otherwise you might as well go smash your body with High Intensity Training or CrossFit. So be real with yourself & pick a nice smooth comfortable path.

Best of Luck!