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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 26 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
| Single Leg T Balance w/ Knee to Calf | 8 Reps Each |
| Single Leg T Balance ISO Hold | 15 Secs Each |
| Supine Single Leg Banana ISO Hold | 15 Secs Each |
| Bicycle Crunch | 8 Reps Each |
Circuit 2
| Block Squats | 10 Reps |
| Block Squat Lift Off ISO Hold | 15 Secs |
| Plank w/ Alternating Leg Lifts | 8 Reps Each |
| Birddog ISO Hold | 15 Secs Each |
Circuit 3
| Band Single Leg Hip Hinge w/ Abduction | 8 Reps Each |
| Sidelying Hip CARs | 6 Reps Each |