TRIFECTA STRENGTH PROGRAM: PART 2 (6-WEEK PROGRAM)

TRIFECTA STRENGTH PROGRAM: PART 2 (6-WEEK PROGRAM)

The TRIFECTA STRENGTH PROGRAM PART 2 is a 6-Week Program made up of 3 Parts: SKILL STRENGTH, ENDURANCE STRENGTH, & FLOW STRENGTH.
In this continuation of the Trifecta series, you will build strength every workout and track your progress through a PDF journal. These exercises will give you a greater knowledge of your power and allow you to fine-tune your movements, connect further to your body, and feel confident!-Get powerful-Get lean-Get into a true flow state!

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TRIFECTA STRENGTH PROGRAM: PART 2 (6-WEEK PROGRAM)

37 Videos

  • TRIFECTA PART 2 - Journaling - PreWorkOut (Weeks 1-6)

    Journaling:
    How do you feel before movement right now, what comes up?
    What is your goal today? (Physical, mental, emotional)
    What has gotten in the way in the past?
    Acknowledging yourself for showing up and committing (yes write down the words I am proud of my commitment)
    LINK TO 24-WEEK PROGRAM ...

  • TRIFECTA PART 2 - PreWorkOut - BREATHWORK (weeks 1-6)

  • TRIFECTA PART 2 - Cool Down + Breathwork (Weeks 1-6)

  • TRIFECTA PART 2 - Post Workout Journaling (Weeks 1-6)

    End of workout Journaling:
    How do I feel different in my body?
    Where do I feel stronger, more connected?
    How is my breathing?
    How do I feel mentally?
    What is my goal the next time I hit this workout?
    I am proud of myself for _____.

  • TRIFECTA PART 2 - WARMUP #1

  • TRIFECTA PART 2 - WARMUP #2

  • TRIFECTA PART 2 - WARMUP #3

  • TRIFECTA PART 2 - SKILL STRENGTH JOURNALING

    In the tracker PDF, take note of the reps and rounds that you do.
    The tracker is there to help you progress over the 6-Weeks of the program!

  • TRIFECTA PART 2 - Workout #1 - Skill Strength #2 (Inverted Shoulder Press)

    SKILL STRENGTH: Inverted shoulder press + 15 sec iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified version: legs elevated (harder), hands elevated or blocks (beginners)
    Track your progress throughout the 6-Week Program! You may start out needing some modi...

  • TRIFECTA PART 2 - Workout #1 - Skill Strength (Air Lunge)

    SKILL STRENGTH: Air lunge + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified versions: suspension or chair assist, wall assist, Bulgarian split squat, squat slider w/ wall assist
    Track your progress throughout the 6-Week Program! You may start...

  • TRIFECTA PART 2 - Endurance Strength Info

    Every Workout has 3 different blocks (or sections)
    Block 1 = Skill Strength
    Block 2 = ENDURANCE Strength
    Block 3 = Flow Strength

    In Endurance Strength you will do 2 exercises back to back, each for :45 seconds. See how many reps you can do of each.
    REST after you finish the 2nd exercise. Do a mi...

  • TRIFECTA 2 - Workout #1 - Endurance (PUSHUPS)

    2 exercise superset
    :45 seconds each exercise (start with pushups, then go to rows)
    Rest after you do both exercises!
    Modified version: elevated, on knees, plank

  • TRIFECTA 2 - Workout #1 - Endurance (ROWS)

    2 exercise superset
    :45 seconds each exercise (start with pushups, then go to rows)
    Rest after you do both exercises!
    Modified version: different degrees of angle or you can use weights!

  • TRIFECTA 2 - Workout #1 - ENDURANCE STRENGTH (follow along)

    Endurance Strength: 2 exercise superset/:45 seconds, rest :30-45 seconds - 4 rounds minimum
    Pushups
    Modified version: elevated, on knees, plank
    Rows
    Modified version: different degrees of angle

  • TRIFECTA 2 - Workout #1 - FLOW TUTORIAL (walk-through)

    Workout #1 - Flow Strength Tutorial
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Rv lunge
    Step thru
    Wild thing
    Lateral ape & stand
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more adv...

  • TRIFECTA 2 - Workout #1 - FLOW

    Workout #1 - Flow Strength (follow-along portion)
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Rv lunge
    Step thru
    Wild thing
    Lateral ape & stand

  • TRIFECTA PART 2 - Workout #2 - Skill Strength #1 (Archer Push-Up)

    SKILL STRENGTH: Archer Push-Up + 15 sec iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum (option for extension or tuck)
    Modified versions: 1-arm push-up, archers, elevated archers, archers on knees, shifted push-up
    Track your progress throughout the 6-Week Progra...

  • TRIFECTA PART 2 - Workout #2 - Skill Strength #2 (Archer Row)

    SKILL STRENGTH: Archer Row + 15 sec iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum (option for extension or tuck)
    Modified version: legs extended or bridged, shifted row
    Track your progress throughout the 6-Week Program! You may start out needing some modificat...

  • TRIFECTA 2 - Workout #2 - Endurance (Dolphin 1/2 Press-Up)

    2 exercise superset
    :45 seconds each exercise (start with dolphin 1/2 push-ups, then go to Bulgarian split squats)
    Rest after you do both exercises!
    Modified version: dolphin up/down, knee lift to dolphin
    Modified version: weights, bands, lower back foot

  • TRIFECTA 2 - Workout #2 - Endurance (Bulgarian Split Squat)

    2 exercise superset
    :45 seconds each exercise (start with dolphin 1/2 push-ups, then go to Bulgarian split squats)
    Rest after you do both exercises!
    Modified version: dolphin up/down, knee lift to dolphin
    Modified version: weights, bands, lower back foot

  • TRIFECTA 2 - Workout #2 - ENDURANCE STRENGTH (follow along)

    Endurance Strength: 2 exercise superset/:45 seconds each, rest :30-45 seconds x 4 rounds minimum
    Dolphin 1/2 Press-Up
    Modified version: dolphin up/down, knee lift to dolphin
    Bulgarian split squat (last 3 reps should be challenging, add load)
    Modified version: weights, bands, lower back foot

  • TRIFECTA 2 - Workout #2 - FLOW TUTORIAL (walk-through)

    Guided walk-through of the Flow Tutorial for Workout #2
    Wave unload
    Frogger
    2 Reaching USwitch
    Dragon squat

  • TRIFECTA 2 - Workout #2 - FLOW

    Workout #2 - Flow Strength (follow-along portion)
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Wave unload
    Frogger
    2 Reaching USwitch
    Dragon squat

  • TRIFECTA PART 2 - Workout #3 - Skill Strength (L-Sit Dips)

    SKILL STRENGTH: L-Sit Dips + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified version: legs extended, legs bent, hands elevated, chair leg lifts
    Track your progress throughout the 6-Week Program! You may start out needing some modifications bu...

  • TRIFECTA PART 2 - Workout #3 - Skill Strength (Single Leg Squat)

    SKILL STRENGTH: Single Leg Squat + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified versions: Wall assist, Negative, Chair assist
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to t...

  • TRIFECTA 2 - Workout #3 - Endurance (TRIPOD PRESS)

    2 exercise superset
    :45 seconds each exercise (start with Tripod Press (or Crab Reach), then go to High Heel Lunge)
    Modified version of Tripod: on the knee
    High heel lunge + rock back - Modified version: elevated, on knees, plank
    Rest after you do both exercises!
    Track your progress throughout th...

  • TRIFECTA 2 - Workout #3 - Endurance (HIGH HEEL LUNGE)

    2 exercise superset
    :45 seconds each exercise (start with Tripod Press (or Crab Reach), then go to High Heel Lunge)
    Modified version of Tripod: on the knee
    High heel lunge + rock back - Modified version: elevated, on knees, plank
    Rest after you do both exercises!
    Track your progress throughout th...

  • TRIFECTA 2 - Workout #3 - ENDURANCE STRENGTH (follow along)

    Endurance Strength: 2 exercise superset/:45 seconds each, rest :30-45 seconds x 4 rounds minimum
    Crab Reach or Tripod Press
    Modified version: on knee
    High heel lunge + rock back
    Rest after you do both exercises!
    Track your progress throughout the 6-Week Program! You may start out needing some mod...

  • TRIFECTA 2 - Workout #3 - FLOW STRENGTH (tutorial)

    Endurance Strength: 2 exercise superset/:45 seconds each, rest :30-45 seconds x 4 rounds minimum
    Crab Reach or Tripod Press
    Modified version: on knee
    High heel lunge + rock back
    Modified version: shorten stance & drop knee

  • TRIFECTA 2 - Workout #3 - FLOW

    Workout #3 - Flow Strength (follow-along portion)
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    wave unload
    Dragon push-up
    Switch lunge
    Through + scorpion

  • TRIFECTA PART 2 - Workout #4 - Skill Strength (PULL UPS)

    SKILL STRENGTH: PULL UPS + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified versions: Leg assist, Negative, Chair, Band assist, DIY suspension
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but ...

  • TRIFECTA PART 2 - Workout #4 - Skill Strength (SUSPENDED DIAGONAL LUNGE)

    SKILL STRENGTH: Suspended Diagonal Lunge + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified version: Suspension, Knee drop, kneeling
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up t...

  • TRIFECTA 2 - Workout #4 - Endurance (FRONT KICK THRU)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: Step throughs
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to ...

  • TRIFECTA 2 - Workout #4 - Endurance (SQUAT PIVOT)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: loaded
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the mor...

  • TRIFECTA 2 - Endurance Workout #4 (follow along)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: loaded
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the mor...

  • TRIFECTA 2 - Workout #4 - FLOW TUTORIAL (walk-through)

    Workout #4 - Flow Strength Tutorial
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Surfer pop up
    Low Sweep
    Levitating ape
    Ape reach
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more advanced...

  • TRIFECTA 2 - Workout #4 - FLOW TUTORIAL (follow-along)

    Workout #4 - Flow Strength Tutorial
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Surfer pop up
    Low Sweep
    Levitating ape
    Ape reach
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more advanced...