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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 5 - Resistance Training
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Day 6 - Yoga
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Day 7 - Active Rest Day
Session 30 of 29
In Progress
Day 5 – Strength Copy
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 Counterbalance Squats | 8 Reps Each (Start with smaller range, then expand) |
| Supported Lolasana ISO Hold | 20 Sec Hold |
| Band Seated Tricep Extension | 10 Reps |
Circuit 2
| Horse Squats | 12 Reps |
| Lateral Bear Crawl | 10 Reps Each |
| Alt Leg Lowers w/ Crunch ISO | 8 Reps Each |
Circuit 3
| Warrior 3 – Knee to Calf – Warrior 3 | 8 Reps Each |
| Side Plank Rotations | 8 Reps Each |
| Supine March – Hands at Field Goal | 8 Reps Each |