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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
![](https://www.tru.training/wp-content/uploads/2022/10/MA-Yoga-Mat.png)
Yoga Mat
![](https://www.tru.training/wp-content/uploads/2021/09/Large-Loop-Bands-Red-1024x661.png)
Resistance Bands
![](https://www.tru.training/wp-content/uploads/2021/08/massy_yogablock_4-1024x684.jpg)
Yoga Block
Workout Breakdown
Start Your Workout
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- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
Warm Up
Workout
Warm Up
- 3 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 4/5
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 2/5
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 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counterbalance Squats
Tips:
- Start small, then increase range of motion
- Push through heel when standing up
- Try to avoid using momentum to come up
- Perform 8 reps per leg
![](https://www.tru.training/wp-content/uploads/2021/04/Supported-Lolasana-ISO.gif)
Exercise 2/3
Supported Lolasana ISO (0:20)
Tips:
- Push down into the blocks and keep shoulders down
- Tuck knees high into the chest
![](https://www.tru.training/wp-content/uploads/2021/04/Band-Seated-Tricep-Extension.gif)
Exercise 3/3
10 Band Seated Tricep Extension
Tips:
- Keep core engaged
- Control the movement on the way down, resisting the band
- Find triceps at the top of the movement (arms extended)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Horse Squats
Tips:
- Push knees out over the toes
- Squeeze inner thighs as you come up
- Drop hips straight down, not allowing them to shift back
Exercise 2/3
10 Lateral Bear Crawl
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Perform 10 reps per side (right, left = 1 rep)
![](https://www.tru.training/wp-content/uploads/2021/04/Alternating-Leg-Lowers-w-Crunch-ISO.gif)
Exercise 3/3
8 Alternating Leg Lowers w/ Crunch ISO
Tips:
- Keep back flat on the floor
- The lower the legs go, the harder it will be.
- Keep shoulders down and neck long
- Avoid pulling on neck
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2021/04/Warriors-3-w-Knee-to-Calf.gif)
Exercise 1/3
8 Warrior 3 - Knee to Calf - Warrior 3
Tips:
- Focus on depth and full range of motion
- Find the glutes by standing through the heels and aiming to hit the "T" position
- Keep lifted leg parallel
- Perform 8 reps per side
Exercise 2/3
8 Forearm Side Plank Rotations
Tips:
- Keep hips tucked under
- Push away from floor with forearms
- Perform 8 reps per side
![](https://www.tru.training/wp-content/uploads/2021/04/Supine-March-Hands-at-Field-Goal.gif)
Exercise 3/3
8 Supine March - Hands at Field Goal
Tips:
- Keep back flat on the floor
- Keep chest relaxed and open
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.