Yoga 4
Week 6
Contents
Monday
Full-Body Fitness 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Side-Lying Windmill
1–2 sets of 4–6 repetitions per side
Coaching cues: Keep your knee and knuckles close to the floor as you rotate your other hand around you in a circle.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Full-Body Fitness Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Split Squat
2–4 sets of 10–12 repetitions per leg
Coaching cues: Maintain balance. Don’t let knees cave inwards.
1B. Dips
2–4 sets of 12–15 repetitions
Coaching cues: Get between two chairs. Place your hands at the sides of your hips. Lower to 90-degree angles at your elbows, then press back up.
2A. Straight-Arm Pull-Downs
2–4 sets of 12–15 repetitions
Coaching cues: Keep your arms straight and your shoulders back as you pull the band down towards your hips.
Alternate Exercise Option—Prone Towel Pull-Downs
2–4 sets of 12–15 repetitions
Coaching cues: Try to pull the edges of the towel away from each other as you lower it toward your chest and then extend it back overhead.
2B. Sliding Hamstring Curls
2–4 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you slide your heels toward your glutes.
2C. Dead Bug (Legs Only)
2–4 sets of 10–12 repetitions per leg
Coaching cues: Keep your ribs and your lower back on the floor. Extend one leg, and then return it without letting your ribs or your lower back lift off the ground.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this stretch.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Wall Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Place your forearm on the wall at shoulder height. Then slowly turn away until you feel a gentle stretch in your chest.
C4. Gentle Neck Stretch
1–2 sets of 15–30 seconds per position per side
Coaching cues: Gently pull your left ear toward your left shoulder. Repeat, but this time, pull slightly to the front and look at your shirt. Repeat for other side. Don’t force the stretch. Be gentle.
Tuesday
Run
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Hip Flexors Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is on the ground until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Run or Jog
20–25 minutes at a steady, moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
If you can’t or don’t like to run, perform 20–25 minutes of a cardio exercise of your choice.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee to stretch the soleus muscle as well.
C2. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Wednesday
Power Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Power Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Friday
Core 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach. Don’t arch your back.
Core Circuit
Cycle through all five exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Wall Press Abs
30 seconds
Coaching cues: Crunch your hips and ribs together, and keep your lower back on the ground throughout the exercise. Press your hands into a wall overhead as you extend one leg and return it.
1B. Side Plank (Right Side)
30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1C. Hip Lift Crunches
30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Side Plank (Left Side)
30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1E. Mountain Climbers
30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Cat-Cow
1–2 sets of 6–8 repetitions
C2. Sphinx Pose
1–2 Sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C3. Child’s Pose
1–2 sets of 15–30 seconds
Friday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Saturday
Full-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Wall Slides
1–2 sets of 10–12 repetitions
Coaching cues: Try to keep your hips, upper back, shoulders, elbows, and wrists against the wall as you perform the slide. If you can’t, just get as close as you can.
W2. Forward Lunge with a Twist
1–2 sets of 8–10 repetitions per leg
Coaching cues: Perform this exercise slowly and with control.
W3. Yoga Push-Ups
1–2 sets of 6–10 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
Full-Body Strength Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Rear Foot Elevated Split Squat
2–4 sets of 8–12 repetitions per leg
Coaching cues: Place most of your weight on your front leg.
1B. Feet Elevated Pike Push-Ups
2–4 sets of 8–12 repetitions
Coaching cues: Place your feet on an elevated object. With a vertical torso, lower the top of your head to the floor. Press back up to full extension.
Alternate Exercise Option—Pike Push-Ups
2–4 sets of 8–12 repetitions
Coaching cues: Push your hips straight up. With a vertical torso, lower the top of your head to the floor. Drive back up, and keep your eyes on your feet.
2A. Pull-Ups
2–4 sets of 8–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar.
Alternate Exercise Option—Y, T, W Raise
2–4 sets of 8–12 repetitions
Coaching cues: Squeeze your shoulder blades together as you raise your arms.
2B. Single-Leg Hamstring Curls
2–4 sets of 8–12 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift your hips as you curl your heel in. If you can’t perform this “single-leg” version, perform the same movement with both legs, as a modification.
2C. Sliding Knee Tucks
2–4 sets of 10–12 repetitions
Coaching cues: Place your feet on something that will easily slide on the floor. Tuck your knees toward your chest while maintaining a straight back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is on the ground until you feel a gentle stretch.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Maintain 90-degree angles at both of your knees. Lean forward until you feel a gentle stretch.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.