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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 26 of 29
In Progress
Day 4 – Resistance Training
Equipment Required
![](https://www.tru.training/wp-content/uploads/2022/10/MA-Yoga-Mat.png)
Yoga Mat
![](https://www.tru.training/wp-content/uploads/2022/10/MA-Loop-Bands.png)
Loop Booty Band
![](https://www.tru.training/wp-content/uploads/2021/08/massy_yogablock_4-1024x684.jpg)
Yoga Block
Workout Breakdown
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
Warm Up
Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2021/09/Reverse-Lunge-w-Rotation-GIF.gif)
Exercise 1/4
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2021/09/Standing-Knee-Hugs-GIF.gif)
Exercise 2/4
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2021/09/Shinbox-GIF.gif)
Exercise 3/4
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Glute-Bridge-Dyn.gif)
Exercise 4/4
12 Glute Bridges
Tips:
- Push heels into the floor as you curl the hips under and lift them off the ground
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2021/06/Warriors-3-w-Knee-to-Calf.gif)
Exercise 1/4
8 Single Leg T Balance w/ Knee to Calf
Tips:
- Focus on keeping lifted leg parallel throughout movement
- Aim to hit a flat "T" every time
- Perform 8 reps per leg
![](https://www.tru.training/wp-content/uploads/2021/06/Single-Leg-T-Balance-ISO.gif)
Exercise 2/4
Single Leg T Balance ISO Hold (0:15)
Tips:
- Maintain that parallel, flat "T" position for 15 seconds per leg
![](https://www.tru.training/wp-content/uploads/2021/06/Supine-Single-Leg-Banana-ISO-.gif)
Exercise 3/4
Supine Single Leg Banana ISO Hold (0:15)
Tips:
- The higher the legs are, the easier this movement will be
- Keep arms by ears
- Hold for 15 seconds per leg
Exercise 4/4
8 Bicycle Crunch
Tips:
- Try to connect knee to elbow with every rep
- Control the movement on the way down
- Perform 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2021/06/Block-Squats.gif)
Exercise 1/4
10 Block Squats
Tips:
- Keep weight in heels as you squat low enough to where you feel the block
- Control the movement on the way down and push through the heels to come up
![](https://www.tru.training/wp-content/uploads/2021/06/Block-Squats-ISO.gif)
Exercise 2/4
Block Squat Lift Off ISO Hold (0:15)
Tips:
- Lift off of the block a few inches, keeping weight in heels
- Hold for 15 seconds
Exercise 3/4
8 Plank w/ Alternating Leg Lifts
Tips:
- Keep hips tucked under and push away from the floor with hands
- Keep legs straight as you lift each one off the floor
- Perform 8 reps per leg
![](https://www.tru.training/wp-content/uploads/2021/06/Wall-Birddog.gif)
Exercise 4/4
Birddog ISO Hold (0:15)
Tips:
- Keep arm next to ear and lifted leg rotated parallel
- Hold each side for 15 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2021/06/Banded-Single-Leg-Hinge-with-Abduction.gif)
Exercise 1/2
8 Band Single Leg Hip Hinge w/ Abduction
Tips:
- Drive hips back and hinge forward, knee slightly bent
- Choose a moderate to heavy resistance
- Perform 8 reps per leg
![](https://www.tru.training/wp-content/uploads/2021/06/Sidelying-Hip-Cars.gif)
Exercise 2/2
6 Sidelying Hip CARS
Tips:
- Aim for full range of motion with every rep
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.