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Lisa Fit Method
Training Foundations
Module 3

The 4-Week Program

Everything in Modules 1 and 2 was knowledge. This is where you apply it. The program runs 3 days per week with at least one rest day between sessions. Each session takes between 45 and 60 minutes including your warm-up and cool-down. They are not optional and not something to rush through.

How to read the program

Sets x Reps. So 3x10 means 3 sets of 10 repetitions. Rest 60 to 90 seconds between sets on most exercises. For heavier compound movements like the RDL, hip thrust, and goblet squat, take a full 2 minutes between sets.

How to progress

If you complete all sets and reps with clean form and the last few reps feel challenging but controlled, add a small amount of weight next session. For dumbbells that usually means going up one size. If the form breaks down before you finish the reps, stay at the same weight until it doesn't.

Day A
Lower Body
Warm-Up — 10 minutes
90/90 Hip Stretch
8 to 10 reps per side, alternating. Breathe into it, don't force the range.
World's Greatest Stretch
5 reps per side. Slow and controlled.
Cat-Cow
10 reps. Full range, inhale to extend, exhale to round.
Thoracic Rotation
8 reps per side. Keep your hips still and rotate through your upper back only.
Glute Bridge (activation)
1 set of 15 reps. Squeeze at the top. Wake the glutes up, not to fatigue them.
Lateral Band Walk (activation)
1 set of 15 steps each direction. Light band, activation only.
Leg Swing Front to Back
10 reps per side. Hold something for balance, keep it controlled.
Leg Swing Side to Side
10 reps per side. Controlled, not sloppy.
Lateral Lunge
8 reps per side. Slow and controlled, sit into the hip, keep the working knee tracking over the toes.
Working Sets
Goblet Squat
3 sets × 10 reps — Rest 2 min
Chest up, knees tracking over toes, sit between your heels not behind them. Refer back to Module 1 Exercise 2.
Romanian Deadlift
3 sets × 10 reps — Rest 2 min
Push your hips back, keep the weights close to your body, stop before your lower back rounds. Refer back to Module 2 Exercise 6.
Hip Thrust
3 sets × 12 reps — Rest 2 min
Drive through your heels, squeeze hard at the top, ribs down. Start with a barbell at a comfortable weight, progress to single leg when ready.
Seated Band Abduction
3 sets × 15 reps — Rest 60 sec
Controlled the entire time. Feel the glute medius working on every rep, don't just push your knees out mindlessly.
Dead Bug
3 sets × 8 reps per side — Rest 60 sec
Lower back pressed into the floor the entire time. The moment it lifts, you have gone too far. Slow this down.
Farmer's Carry
3 sets × 20 to 30 meters — Rest 90 sec
Tall spine, shoulders back and down, core braced throughout. The moment your posture breaks, the set is over.
Cool-Down — 5 minutes
Kneeling Hip Flexor Stretch
60 seconds per side. These tighten up on lower body days and contribute directly to lower back discomfort if left unaddressed.
90/90 Hamstring Stretch
60 seconds per side. Don't force the range, breathe into it.
Figure 4 Stretch
60 seconds per side. You just worked your glutes hard, they need this.
Child's Pose
60 seconds. Decompress the spine, breathe deeply, let everything release.
Day B
Upper Body
Warm-Up — 10 minutes
Cat-Cow
10 reps. Full range, inhale to extend, exhale to round.
Thoracic Rotation
8 reps per side. Upper back mobility makes a real difference in how your shoulders feel during pressing movements.
World's Greatest Stretch
5 reps per side. Slow and controlled. Opens the hips and thoracic spine together.
Arm Circles
10 forward, 10 backward. Start small and gradually increase the range as your shoulders loosen up.
Band Pull-Apart
2 sets of 15 reps. Shoulders down throughout, squeeze at the back at the end of every rep.
YTW Raise
2 sets of 10 reps. Light band or no weight at all. Control every position and hold briefly at each letter.
Bird Dog (activation)
1 set of 8 reps per side. Slow, hold 2 seconds at the top of each rep.
Push-Up (easy prep)
5 to 8 reps. Easy effort, just preparing the pressing pattern before you load it.
Working Sets
Dumbbell Bench Press or Push-Up
3 sets × 10 reps — Rest 90 sec
Elbows at 45 degrees, shoulder blades set before you press, wrist stacked over elbow throughout. Refer back to Module 1 Exercise 3.
Overhead Press
3 sets × 10 reps — Rest 90 sec
Core braced throughout, ribs down, don't let your lower back arch as you press overhead. Press the weight up and slightly back.
Chest Supported Row
3 sets × 12 reps — Rest 90 sec
Because you are supported against the bench your lower back is completely out of the equation. No cheating the rep with momentum. Squeeze fully at the top of every rep and control the return.
Band Assisted Pull-Up
3 sets × 8 reps — Rest 90 sec
Loop the band around the bar and place your knees or feet in it. Pull your elbows down toward your back pockets, chest leads toward the bar, control the descent. This is your goal movement. Work toward doing it without the band.
Superset — Arms

No rest between the two exercises. Rest 60 seconds after both are done. 3 rounds.

Dumbbell Curl
10 to 12 reps
Keep your elbows pinned at your sides, control the return, don't swing the weight up.
Overhead Tricep Extension
10 to 12 reps
Keep your elbows pointing forward and close to your head, lower the weight slowly behind you, press back up to full extension.
Bird Dog
3 sets × 10 reps per side — Rest 60 sec
Hold 2 seconds at the top of every rep. Keep your pelvis level, don't let the hips rotate to get the leg higher.
Pallof Press
3 sets × 10 reps per side — Rest 60 sec
Brace hard before you press, resist the rotation the entire time, hold 2 seconds at full extension.
Cool-Down — 5 minutes
Open Book Stretch
60 seconds per side. A thoracic rotation stretch that releases the upper back and chest after all the pressing and pulling.
Band Lat Stretch
60 seconds per side. Grab the band attached to something stable, shift your hips away and feel the entire side of your back release.
Thread the Needle Stretch
60 seconds per side. Gets deeper into the thoracic rotation and releases tension through the upper back and shoulders.
Triceps Stretch
30 seconds per side. You just worked your triceps directly, give them a proper stretch before you leave.
Day C
Movement Quality & Integration

This day has a different feel to it. The loading is lighter, the focus is on movement quality, single leg stability, posture, and tying everything you have been building together. Think of it as the day you reinforce the patterns rather than push the intensity.

Warm-Up — 10 minutes
90/90 Hip Stretch
8 to 10 reps per side, alternating.
Cat-Cow
10 reps. Full range.
Thoracic Rotation
8 reps per side.
World's Greatest Stretch
5 reps per side. Slow and controlled.
Glute Bridge (activation)
15 reps. Focus on the squeeze, slow tempo.
Bird Dog (activation)
8 reps per side. Quality over speed, hold 2 seconds at the top.
Scapular Push-Up
10 reps. Protract and retract the shoulder blades with control. Elbows stay straight throughout.
Standing Band Abduction
12 reps per side. Light band, pure activation.
Leg Swing Front to Back
10 reps per side.
Leg Swing Side to Side
10 reps per side.
Lateral Lunge
8 reps per side. Slow and controlled.
Working Sets
Single Leg Glute Bridge
3 sets × 10 reps per side — Rest 60 sec
Drive through your heel, squeeze the glute hard at the top, and keep your hips level throughout. If your hips drop to one side that is a stability weakness worth noting and working on.
Reverse Lunge
3 sets × 10 reps per side — Rest 90 sec
Step back into the lunge rather than forward. Chest up, front knee tracks over toes, back knee hovers just above the floor. Drive through your front heel to return to standing.
Glute Medius Circuit — 3 rounds

Go through all three exercises back to back with minimal rest. Rest 45 seconds between rounds.

Band Monster Walk
20 steps forward, 20 steps backward
Slight squat position, chest up, core braced, constant tension on the band.
Lateral Band Walk
20 steps each direction
Keep your feet parallel, small controlled steps, constant tension throughout.
Side Lying Hip Abduction
12 to 15 reps per side
Foot flexed, toes pointing slightly down, control the return completely.
Superset — Push-Up + Inverted Row

No rest between the two exercises. Rest 90 seconds after both are done. 3 rounds.

Push-Up
10 reps
Elbows at 45 degrees, shoulder blades set before you lower, full range of motion. Drop to your knees if needed. Same form rules apply.
Inverted Row Overhand
10 reps
Set the bar at roughly hip height. Hang underneath it with straight arms, body in a straight line. Pull your chest toward the bar, squeeze at the top, lower with control.
Superset — Dead Bug + Copenhagen Plank

No rest between the two exercises. Rest 60 seconds after both are done. 3 rounds.

Dead Bug
8 reps per side
Lower back pressed into the floor the entire time. Slow and controlled, stop before your lower back lifts.
Copenhagen Plank Knee Variation
20 to 30 seconds per side
Place your bottom knee on a bench or chair, top leg straight. Squeeze your inner thigh into the bench and keep your hips level throughout.
Stability Ball Stir-the-Pot
3 sets × 8 circles each direction — Rest 60 sec
Place your forearms on the stability ball and assume a plank position. Make small controlled circles with your forearms. Keep your hips level and your lower back neutral throughout.
Cool-Down — 5 minutes
Kneeling Hip Flexor Stretch
60 seconds per side. Single leg work and lunges tighten the hip flexors. This one is non-negotiable after Day C.
Figure 4 Stretch
60 seconds per side. Your glutes have worked hard today.
Lying Spinal Twist
60 seconds per side. Releases the lower back and hips after all the single leg and stability work.
Child's Pose
60 seconds. Decompress the spine, breathe deeply, let everything release.
Weeks 3 and 4 — Progressive Overload

The program structure stays exactly the same across all three days. What changes is the demand you place on your body within that structure. On every exercise where you completed all sets and reps with clean form in Weeks 1 and 2, add a small amount of weight. For dumbbells that usually means going up one size. For band exercises, move to a heavier band. For bodyweight exercises like the dead bug, bird dog, push-up, and inverted row, add 2 to 3 reps per set rather than rushing to a weighted variation.

If your form broke down on any exercise during Weeks 1 and 2, stay at the same weight in Weeks 3 and 4. Getting the pattern right is always the priority. The weight will come.

You finished the program. Here's what that means.

Four weeks ago you walked into the gym with a foundation to build. Now you have one. You know how to hinge, squat, push, pull, and brace. You have trained your glutes and core with real intention and structure. You have warmed up before every session. You have done the work that most people who exercise regularly have never done, and your body is more resilient because of it.

This is not the finish line. It is the starting point for everything that comes next.

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