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INTRODUCTION TO ELEVATE
Introduction & Reading Material4 Topics -
Strength Training Warm Up
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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
Equipment Required
Yoga Mat
Yoga Block (Optional)
- Lay on back with eyes closed for 1 minute, set your
intentions - Pull left knee to chest 1 minute
- Pull right knee to chest 1 minute
- Alternate pulling knees to chest, 8 times each side
- Rock as many times as needed to seated position
- Dandasana 1 minute
- Seated forward fold for 1 minute
- Titli Asana 2 minutes
- Pull both knees into chest and roll onto your back
- Alternate pulling knees to chest, 8 times each side
- Pull both knees into chest
- Rock as many times as needed to seated position
- Dandasana for 30 seconds
- Left Janu Sirsasana 2 minutes
- Right Janu Sirsasana 2 minutes
- Titli Asana for 1 minute
- Left Pigeon 2 minutes
- Right Pigeon 2 minutes
- Pull both knees to chest and roll onto your back
- Alternate pulling knees to chest, 8 times each side
- Pull left knee to chest and roll to your right
- Draw 8 circles with your left arm
- Pull right knee to chest and roll to your left
- Draw 8 circles with your right arm
- Shavasana for 2 minutes
