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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 4 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.
Circuit 1
Lunge to Stabilization Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
Pushup to Down Dog | 5 Reps (Use block for support if needed) |
Down Dog w/ ALT Reach | 8 Reps Each Side |
Circuit 2
Horse Pose Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
Wide Stance Hip Hinge Dynamic to ISO Hold | 8 Reps / 10 Sec Hold |
Cat-Cow | 12 Reps |
Circuit 3
Single Leg T-Balance Dynamic to ISO Hold | 8 Reps Each / 10 Sec Hold |
Modified Plank w/ Shoulder Tap | 8 Reps Each Side |
Down Dog Hip Cars | 8 Reps Each |