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Elevate Volume 2
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INTRODUCTION TO ELEVATE
Introduction & Reading Material4 Topics -
WEEK 1Day 1 - Resistance Training
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Day 2 - Resistance Training
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Day 3 - Yoga
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Day 4 - Resistance Training
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Day 5 - Resistance Training
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Day 6 - Yoga
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Day 7 - Active Rest Day
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WEEK 2Day 1 - Resistance Training
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Day 2 - Resistance Training
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Day 3 - Yoga
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Day 4 - Resistance Training
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Day 5 - Resistance Training
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Day 6 - Yoga
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Day 7 - Active Rest Day
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WEEK 3Day 1 - Resistance Training
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Day 2 - Resistance Training
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Day 3 - Yoga
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Day 4 - Resistance Training
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Day 5 - Resistance Training
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Day 6 - Yoga
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Day 7 - Active Rest Day
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WEEK 4Day 1 - Resistance Training
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Day 2 - Resistance Training
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Day 3 - Yoga
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Day 4 - Resistance Training
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Day 6 - Yoga
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Day 5 - Resistance Training
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Day 7 - Active Rest Day
Session 12 of 29
In Progress
Day 4 – Resistance Training
Repeat moves in superset fashion 4 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.
Circuit 1
| Heels Elevated Band Squats | 12 Reps |
| Heels Elevated Band Squat ISO Hold | 30 Secs |
| Band Lateral Squat Walk | 10 Reps Each |
| Forearm Side Plank w/ Block Squeeze | 30 Secs Each |
Circuit 2
| Lateral Lunge to Curtsy Lunge | 8 Reps Each |
| Sumo Squat ISO Hold | 30 Secs each |
| Sumo Squat w/ Heel Raise | 12 Reps |
| Supine Reverse Crunch to Hip Bridge | 10 Reps |
Circuit 3
| Alternating Lunge to Chair Pose | 8 Reps Each |
| All Four Hip Cars | 6 Reps Each |