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 ...

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!

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...

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...

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...

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

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!

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

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 advance...

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

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 _____.