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 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
Stand with eyes closed for 1 minute, set your intentions
Tadasana 1 minute
Left vrksasana, 1 minute
Right vrksasana, 1 minute
Tadasana 30 seconds
Arms overhead to forward fold
Lengthen spine
Arms overhead, palms to center
Arms overhead to forward fold
Lengthen spine
(Repeat 3 times)
Step back to plank, hold 5 full breaths
Shift into child’s pose
Come up onto fingertips, crawl fingers to your right
Breathe into left ribcage, hold 10 full breaths
Crawl fingers to your left
Make your way to tabletop
Circle body clockwise 8 times
Circle body counter-clockwise 8 times
Cat-cow 12 times
Bird-dog left arm with right leg, hold 10 full breaths
Bird-dog right arm with left leg, hold 10 full breaths
Cat-cow
Lift knees to bear
Shift to down dog, hold 5 full breaths
Reach left leg to single leg down dog
Tuck left knee into chest and shift into low lunge
Shavasana for 2 minutes