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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 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 4Day 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 5Day 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 6Day 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 7Day 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 8Day 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
Repeat moves in superset fashion 4 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.
Circuit 1
| Latera Lunge Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
| Plank | 30 Sec Hold |
| SL Plank to SL Down Dog Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
Circuit 2
| ALT Curtsey Lunge Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
| Bear Pose | 30 Sec Hold |
| Modified Side Plank | 30 Sec Hold Each Side |
Circuit 3
| Knee to Elbow Lunge | 8 Reps Each Side |
| SL Plank w/ Knee Tuck Dynamic to ISO Hold | 8 Reps Each / 5 Sec Hold |
| SL Hip Bridge ISO Hold | 20 Sec Hold Each Side |