Elevate Volume 1
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INTRODUCTION TO ELEVATE
Introduction & Reading Material4 Topics -
WEEK 1Day 1 - Strength
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Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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WEEK 2Day 1 - Strength
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Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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WEEK 3Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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Day 1 - Strength
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WEEK 4Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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Day 1 - Strength
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WEEK 5Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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Day 1 - Strength
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WEEK 6Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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Day 1 - Strength
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WEEK 7Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
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Day 1 - Strength
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WEEK 8Day 2 - Yoga Flow
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Day 3 - Strength
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Day 4 - Yoga Flow
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Day 5 - Strength
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Day 6 - Yoga Flow
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Day 7 - Active Rest Day
Lay on back with eyes closed for 1 minute, set your
intentions
Pull left knee to chest 1 minute
Pull right knee to chest 1 minute
Alternate pulling knees to chest, 8 times each side
Rock as many times as needed to seated position
Dandasana 1 minute
Seated forward fold for 1 minute
Titli Asana 2 minutes
Pull both knees into chest and roll onto your back
Alternate pulling knees to chest, 8 times each side
Pull both knees into chest
Rock as many times as needed to seated position
Dandasana for 30 seconds
Left Janu Sirsasana 2 minutes
Right Janu Sirsasana 2 minutes
Titli Asana for 1 minute
Left Pigeon 2 minutes
Right Pigeon 2 minutes
Pull both knees to chest and roll onto your back
Alternate pulling knees to chest, 8 times each side
Pull left knee to chest and roll to your right
Draw 8 circles with your left arm
Pull right knee to chest and roll to your left
Draw 8 circles with your right arm
Shavasana for 2 minutes