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INTRODUCTION TO ELEVATE
Introduction & Reading Material4 Topics -
Strength Training Warm Up
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WEEK 1Day 1 - Strength (W1)
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Day 2 - Yoga Flow (W1)
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Day 3 - Strength (W1)
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Day 4 - Yoga Flow (W1)
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Day 5 - Strength (W1)
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Day 6 - Yoga Flow (W1)
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Day 7 - Active Rest Day (W1)
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WEEK 2Day 1 - Strength (W2)
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Day 2 - Yoga Flow (W2)
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Day 3 - Strength (W2)
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Day 4 - Yoga Flow (W2)
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Day 5 - Strength (W2)
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Day 6 - Yoga Flow (W2)
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Day 7 - Active Rest Day (W2)
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WEEK 3Day 1 - Strength (W3)
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Day 2 - Yoga Flow (W3)
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Day 3 - Strength (W3)
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Day 4 - Yoga Flow (W3)
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Day 5 - Strength (W3)
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Day 6 - Yoga Flow (W3)
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Day 7 - Active Rest Day (W3)
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WEEK 4Day 1 - Strength (W4)
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Day 2 - Yoga Flow (W4)
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Day 3 - Strength (W4)
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Day 4 - Yoga Flow (W4)
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Day 5 - Strength (W4)
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Day 6 - Yoga Flow (W4)
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Day 7 - Active Rest Day (W4)
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WEEK 5Day 1 - Strength (W5)
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Day 2 - Yoga Flow (W5)
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Day 3 - Strength (W5)
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Day 4 - Yoga Flow (W5)
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Day 5 - Strength (W5)
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Day 6 - Yoga Flow (W5)
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Day 7 - Active Rest Day (W5)
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WEEK 6Day 1 - Strength (W6)
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Day 2 - Yoga Flow (W6)
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Day 3 - Strength (W6)
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Day 4 - Yoga Flow (W6)
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Day 5 - Strength (W6)
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Day 6 - Yoga Flow (W6)
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Day 7 - Active Rest Day (W6)
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WEEK 7Day 1 - Strength (W7)
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Day 2 - Yoga Flow (W7)
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Day 3 - Strength (W7)
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Day 4 - Yoga Flow (W7)
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Day 5 - Strength (W7)
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Day 6 - Yoga Flow (W7)
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Day 7 - Active Rest Day (W7)
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WEEK 8Day 1 - Strength (W8)
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Day 2 - Yoga Flow (W8)
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Day 3 - Strength (W8)
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Day 4 - Yoga Flow (W8)
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Day 5 - Strength (W8)
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Day 6 - Yoga Flow (W8)
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Day 7 - Active Rest Day (W8)
Session 11 of 58
In Progress
Day 2 – Yoga Flow (W2)
Equipment Required
Yoga Mat
Yoga Block (Optional)
- Sit with eyes closed for 1 minute, set your intentions
- 25 90/90 supported shifts on each side
- Left 90/90 ISO hold for 2 minutes
- Right 90/90 ISO hold for 2 minutes
- Left 90/90 pail 5 times, 5 seconds each
- Right 90/90 pail 5 times, 5 seconds each
- 10 90/90 supported shifts on each side
- Left modified double pigeon for 2 minutes
- Right modified double pigeon for 2 minutes
- Make your way to down dog
- Pedal out legs
- Hold down dog for 30 seconds
- Make your way to your back
- Hug knees in
- Move knees to the left, draw 8 circles with your right arm
- Move knees to the right, draw 8 circles with your right arm
- Shavasana for 2 minutes