BONE DENSITY COURSE: LIFT FOR LONGEVITY
LEARN HOW TO LIFT HEAVY SAFELY WITH BARBELLS
A SIX-MONTH, FULLY GUIDED WEIGHT AND IMPACT TRAINING PROGRAM SUITABLE FOR ALL LEVELS
Do any of these sound familiar?
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You're comfortable with yoga or Pilates, you know it's important to lift heavy, but barbells feel intimidating
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You’ve been diagnosed with osteoporosis or osteopenia, or you want to avoid it
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You don't feel as strong as you used to, you're nervous about things like balance and falling
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You're worried you're too old to start lifting
If so, this course is for you!
In this course you will:
Receive a 6 month weight lifting program that progresses you toward lifting heavy with the option to attend 1 live class/week (and keep the recording forever!) + train with other students while Sarah and Laurel guide the session.
That's 24 follow along sessions that you can review and retake as often as you like.
During these live sessions, you will:
- Receive real time, personalized feedback on your practice
- Have your individual questions answered by Sarah or Laurel
- Practice accessory exercises that complement the foundational lifts of squat, deadlift, and bench press
- Have the opportunity to ask questions about strength training for your own students
THIS ISN'T YOUR AVERAGE BARBELL COURSE.
If you're concerned that you’re not strong enough to lift heavy, we've got you with our weekly follow along classes and individual feedback.
And here's the good news: when you go heavier, you don’t have to do 10 reps any more!
5 reps is all you need for improved bone density, lean muscle mass (which we start to lose in our 30s), cardiovascular health, and protection against injury and falls.
By the end of the course not only will you be proficient in barbells, you will have progressed towards the kind of heavy lifting that builds bone density.
INCLUDED: TWO FREE BONUS COURSES (VALUED AT $199)
STRENGTH TRAINING 101
Tutorials on set up, technique, and safety for the deadlift, squat, bench press and more
Understand 1RM, RPE and RIR to ensure you are working at the right level for you
ALL ABOUT OSTEOPOROSIS
The science of bone anatomy and physiology, bone building, and the role heavy lifting plays on improving bone mineral density and muscle mass
Why low/moderate intensity exercise like yoga or Pilates are not proven to affect bone density (and other common myths busted)
Wondering what class will be like?
- You'll have a zoom link to log into for class (and a replay link for everyone afterwards).
- You'll join the class and have the option to have your camera on or off (though if you want our personalized feedback, we'll need to see you!)
- Class will be 50 minutes live with Sarah or Laurel leading
- We'll watch your form and give you any tips or adjustments we think you would benefit from
- You'll have the replay to take the class again forever!
- You'll also get fully downloadable manual with charts for tracking your progress
This is the only place you're going to find a follow along class to learn barbells.
Most classes give you a PDF and a video link, and you're left on your own to figure it out.
This is the only class where you can learn barbells with live instruction in real time or replay for 24 classes.
That's 6 months of live, personalized teaching and feedback from a Certified Strength and Conditioning Coach (Laurel) and a Physical Therapist (Sarah).
RIGHT NOW, this is the lowest price you'll EVER see for this course.
Next year it goes up!
Investment: $599.00
or 4 installments of $150 over 6 months (Contact us!)
What's in the Pre-recorded content:
All About Osteoporosis
- Bone anatomy and physiology
- How bone anatomy changes over our lifespan
- The influence of estrogen on our bone density
- How osteopenia and osteoporosis are diagnosed
- Whether the DEXA scan is as accurate as we think
- Common medical interventions for osteoporosis
- Efficacy of yoga, pilates and other low load movements for building bone
- What research says is the most impactful way to build bone
- What are the current trends/directions for research and interventions
- Further links for reading and listening
Strength Training 101
Introduction to key terminology
- what a strength program is and this program’s goals
- the two main components of a strength program: exercise selection and program design
- what fatigue is + different symptoms of fatigue
- the relationship between using rating of perceived exertion (RPE) and reps in reserve (RIR)
- the importance of recovery and rest and why beginners need more
- how training age and training status help determine optimal workout frequency
- what training volume is
- program design as "the map" for progressive overload
- what periodization is, and why we use a linear periodization model for this program
- what a training block is and how training blocks are structured in this program
- light, moderate, and heavy weights relate to intensity and have specific definitions
- load intensity is often communicated via rep ranges—higher rep ranges mean lower load intensity and lower rep ranges mean higher load intensity
Progressive overload and the importance of tracking your workout parameters
- why tracking your workout parameters is important and how to do it
- what progress/results might look like over the course of this program
- the two main dials we can turn up to progressively overload an exercise week to week
How to read your program spreadsheet
- a tour of the training blocks + how you'll use the spreadsheet to train each week
- how to know how many sets and reps to do of each exercise
- strategies for determining how much weight to lift given the prescribed rep range
- how to know how long to rest between sets
- what progress should look like over 4 weeks of a training block
- what reasonable load increases look like week to week for upper body vs. lower body exercises
- warm up sets, how to use them in the program, and the purpose of warm up sets
- how the spreadsheet indicates load intensity increase
How to space out workouts throughout the week & month + tailoring this program to your schedule & equipment needs
- how much progress you should see over the space of a month
- what to do if you are stuck on a plateau
- what to do if you miss a few workouts
- what to do if you need shorter workouts
- the importance of recovery between workouts
- how to safely increase weekly volume
- who should increase weekly volume (and who shouldn’t)
- a common reason our bodies start to have pain from training
- how to change exercises if you don’t have the recommended equipment
- what to do about pain or sensitivity that arises from training
All about barbell equipment, training load chart, and auto-regulation (RPE & RIR)
- getting to know your barbell equipment
- how to use a training load chart
- the relationship between the number of reps and load intensity
- what rating of perceived exertion (RPE) and reps in reserve (RIR) are, how they are two sides of the same coin, and how both are used to know how many reps to perform of an exercise at a particular load intensity
How to warm up and build up to lift heavy in the context of the squat, bench press, and deadlift
- Sarah and Laurel walk you through a real life build up so you can experience it observationally
Tempo, breathing, and bracing techniques
- what tempo is in weight-training
- the 2:2 tempo
- when you might need to move slower than a 2:2 tempo
- when you might need to lower a weight faster than a 2:2 tempo
- why it's counterproductive to arbitrarily move slowly
- tempo for eccentric only exercise
- breathing basics for strength training
- organizing your breathing
- exhaling through the sticking point
- bracing: what it is and what it isn't
- how to brace when strength training
- the difference between bracing vs. bearing down
- increasing intra abdominal pressure (IAP) is the goal of bracing
Strength Exercise Demo Videos
- 13 compound lift exercise demos
- 9 accessory lift exercise demos
- 5 impact training exercise demos
Warm Up Videos
- 10 minute warm up
- 7 minute warm up
- two 5 minute warm ups
Live Class Recordings
- 24 live class recordings of every workout (one with Sarah leading and one with Laurel leading) over the course of 6 months (classes range from 45-60 min) and each class is followed by a Q&A with students in attendance
YOGA, PILATES AND OTHER LOW IMPACT EXERCISE JUST AREN'T ENOUGH.
These quotes are from women who found out the hard way:
"I was teaching and practicing Pilates for 6 years thinking I was doing a fabulous job of dealing with bone loss to my hips and low spine from medical treatments. Better than lying down (wink face emoji) but not doing what I thought. I've been lifting heavy since January, and wishing at least one of my ncos had told me to do this from the minute it was appropriate. Thank you for spreading this message!"
"Unfortunately I was one of those people who fell into that trap of believing I was getting stronger and building bone strength. I found out the hard way. Spread the word ladies 💪 💪 💪 "
"So what would you do if you were a decades-long vinyasa yoga practicer who believed all this and was now newly diagnosed with osteoporosis?"
Too many women have been misinformed, misled, or kept in the dark about lifting heavy for bone building. The good news is, it's not too late to do something about it.
We're going to show you how, cos we're on a mission to build strength, bone density, and self-reliance for women, all through heavy lifting. We're excited for you to join us.
TESTIMONIALS
"After injuries and a couple of spine surgeries I followed thru with PTs referred by MD's and 'experts' and kept searching until I found Sarah Court. All PT's are not created equal. Her years of rigorous academic and hands-on study, paired with a very seasoned eye, have proved transformative for me, returning mobility and empowering me with the tools necessary to promote healing in between studio visits. Her professional manner, stellar knowledge base, and a determination to find therapies tailored to a client's unique situation are unmatched in my experience." -Peter Barsocchini
"I've been working with Sarah Court for almost a year, and the pain on the opposite side of my body that brought me in, that had become unbearable and was affecting my sleep, is totally gone. She taught me how to re-balance my body to stop favoring the "good" side, how to really strengthen the muscles I need to keep my knee going as long as possible, and even how to walk "right." I have benefitted greatly from the depth of her knowledge and the warmth of her care." -Lisa Blum
"Laurel, I have been so pleased with my progress. I am able to squat now to a depth of 14 inches which is much lower than before and I am so much better at doing the pistol squat at the door or on my tower. Because of my left knee issues, I never thought I'd make any attempt at doing one!!! Also, overall my strength is so much greater. I was able to lift a 45 pound ladder which is awkward as hell, and move it around the yard as we were doing tree work!!" - Mary Frances
"Thank you Laurel for putting energy and research into delivering key information about the topic of strength. After this course, I feel like I have a much deeper understanding as to how strength occurs and why you teach us specific strategies. I also feel more motivated to lift heavier weights." - Tanya L
Investment: $599.00
or 4 installments of $150 over 6 months (Contact us!)
FAQs
1. What's the class schedule?
Classes start on October 14th, and run for 6 months, with some breaks at the holidays. They will be once a week, Wednesday or Saturday, at 9am PST/12pm EST.
2. What if I can't make it to class live?
No problem - you'll have the class replay FOREVER!
3. How do I access the materials?
- You'll have access to the pre-recorded materials, including the two Bonus Courses, for three weeks prior to the start date (Oct 14) so you can familiarize yourself with everything you need to know.
- To access all materials, go to www.movementlogictutorials.com
- Click on "My Account" in the upper right corner
- Log in to your account using your email and password you created at purchase. If you have forgotten your password, you can reset it at this step.
- Once you're logged in, click on "My Courses" in the upper right corner to view your pre-recorded content.
Any issues with these steps, click on the SUPPORT button and we will help you!
4. I've been diagnosed with osteoporosis/osteopenia. Is this course safe for me to take?
Yes - with clearance from your doctor. While we are not treating your osteoporosis, we are providing research-based tools that have been shown to improve bone mineral density.
5. I don't have barbells. Can I still take this course?
Absolutely. You can use dumbbells and/or kettlebells instead, although the instruction will be mostly geared towards barbell techniques.
6. I've never lifted weights before. Will this be too hard for me?
Not at all. The course is set up for anyone to participate in, whether a total novice or an experienced lifter. [Want a little head start? Get our Bone Density Mini Course.]
7. Will this prepare me to teach weight training to my students?
While this is not a strength coach certification, you will learn the essential techniques of lifting that you will be able to then teach to your students or clients.
8. How long is the course?
The live section of the course lasts 6 months.
9. Do I need to buy equipment? I don't think I have room for all that barbell stuff.
Get our Barbell Equipment Guide to help you choose the right set up for you. (You may not need as much room as you think!) Or, you can do the workouts at your gym.
10. How is the content delivered?
Both pre-recorded and live video learning, as well as a fully downloadable PDF manual.
11. Is this course accessible?
All pre-recorded classes are subtitled. All live classes are subtitled in the replay.
12. How long will I have access to the course?
Forever! You'll always be able to return to these workouts and continue to progress your strength once the course has ended.
13. What is your refund policy?
Live classes start on October 14th. If for any reason the course is not what you expected or you are unhappy with any part of it, you will have 14 days to receive a full refund.
