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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
Repeat moves in superset fashion 3 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.
Circuit 1
ALT Lateral Lunge | 8 Reps Each Side |
Modified Forearm Plank w/ ALT Hip Extension | 8 Reps Each Side |
Modified Forearm Plank Press Ups | 8 Reps |
Circuit 2
Lateral Lunge Shifts | 8 Reps Each Side |
Knees Elevated Cat-Cow | 12 Reps |
Forearm Side Plank | 30 Sec Hold Each Side |
Circuit 3
Dynamic Reverse Table Top | 8 Reps |
Wall Banana ISO Hold | 1 Min Hold |
Band Bent Over Rows | 12 Reps |