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Elevate Volume 1

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  1. INTRODUCTION TO ELEVATE

    Introduction & Reading Material
    4 Topics
  2. Strength Training Warm Up
  3. WEEK 1
    Day 1 - Strength (W1)
  4. Day 2 - Yoga Flow (W1)
  5. Day 3 - Strength (W1)
  6. Day 4 - Yoga Flow (W1)
  7. Day 5 - Strength (W1)
  8. Day 6 - Yoga Flow (W1)
  9. Day 7 - Active Rest Day (W1)
  10. WEEK 2
    Day 1 - Strength (W2)
  11. Day 2 - Yoga Flow (W2)
  12. Day 3 - Strength (W2)
  13. Day 4 - Yoga Flow (W2)
  14. Day 5 - Strength (W2)
  15. Day 6 - Yoga Flow (W2)
  16. Day 7 - Active Rest Day (W2)
  17. WEEK 3
    Day 1 - Strength (W3)
  18. Day 2 - Yoga Flow (W3)
  19. Day 3 - Strength (W3)
  20. Day 4 - Yoga Flow (W3)
  21. Day 5 - Strength (W3)
  22. Day 6 - Yoga Flow (W3)
  23. Day 7 - Active Rest Day (W3)
  24. WEEK 4
    Day 1 - Strength (W4)
  25. Day 2 - Yoga Flow (W4)
  26. Day 3 - Strength (W4)
  27. Day 4 - Yoga Flow (W4)
  28. Day 5 - Strength (W4)
  29. Day 6 - Yoga Flow (W4)
  30. Day 7 - Active Rest Day (W4)
  31. WEEK 5
    Day 1 - Strength (W5)
  32. Day 2 - Yoga Flow (W5)
  33. Day 3 - Strength (W5)
  34. Day 4 - Yoga Flow (W5)
  35. Day 5 - Strength (W5)
  36. Day 6 - Yoga Flow (W5)
  37. Day 7 - Active Rest Day (W5)
  38. WEEK 6
    Day 1 - Strength (W6)
  39. Day 2 - Yoga Flow (W6)
  40. Day 3 - Strength (W6)
  41. Day 4 - Yoga Flow (W6)
  42. Day 5 - Strength (W6)
  43. Day 6 - Yoga Flow (W6)
  44. Day 7 - Active Rest Day (W6)
  45. WEEK 7
    Day 1 - Strength (W7)
  46. Day 2 - Yoga Flow (W7)
  47. Day 3 - Strength (W7)
  48. Day 4 - Yoga Flow (W7)
  49. Day 5 - Strength (W7)
  50. Day 6 - Yoga Flow (W7)
  51. Day 7 - Active Rest Day (W7)
  52. WEEK 8
    Day 1 - Strength (W8)
  53. Day 2 - Yoga Flow (W8)
  54. Day 3 - Strength (W8)
  55. Day 4 - Yoga Flow (W8)
  56. Day 5 - Strength (W8)
  57. Day 6 - Yoga Flow (W8)
  58. Day 7 - Active Rest Day (W8)
  59. Final Step
    End of Program Survey
  1. Elevate Volume 1
  2. Day 2 – Yoga Flow (W3)
Session 18 of 59
In Progress

Day 2 – Yoga Flow (W3)

  1. Elevate Volume 1
  2. Day 2 – Yoga Flow (W3)

Equipment Required

Yoga Mat

Yoga Block (Optional)

Circuit 1

  • Perform for 1 Lap
  1. Lay on back with eyes closed for 1 minute, set your
     intentions
  2. Pull left knee to chest 1 minute
  3. Pull right knee to chest 1 minute
  4. Alternate pulling knees to chest, 8 times each side
  5. Rock as many times as needed to seated position
  6. Dandasana 1 minute
  7. Seated forward fold for 1 minute
  8. Titli Asana 2 minutes
  9. Pull both knees into chest and roll onto your back
  10. Alternate pulling knees to chest, 8 times each side
  11. Pull both knees into chest
  12. Rock as many times as needed to seated position
  13. Dandasana for 30 seconds
  14. Left Janu Sirsasana 2 minutes
  15. Right Janu Sirsasana 2 minutes
  16. Titli Asana for 1 minute
  17. Left Pigeon 2 minutes
  18. Right Pigeon 2 minutes
  19. Pull both knees to chest and roll onto your back
  20. Alternate pulling knees to chest, 8 times each side
  21. Pull left knee to chest and roll to your right
  22. Draw 8 circles with your left arm
  23. Pull right knee to chest and roll to your left
  24. Draw 8 circles with your right arm
  25. Shavasana for 2 minutes

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