TRIFECTA STRENGTH PROGRAM: Part 2 / WORKOUT #2
Press PLAY on the first video and the rest of the videos will auto-play!
Start with Journaling
Do the Breathwork and Warm-Up Exercises
Move to SKILL STRENGTH
Then do the ENDURANCE STRENGTH Videos
Next to the FLOW STRENGTH Videos
Finish with Breathwork and Cool Down
Don't forget to keep track of your progress in the PDF TRACKER!
You can access a list of the videos in this Program Guide - https://venusfit.lpages.co/venusfit-program-guide/
The Program Guide takes you through ALL the programs. You can start with Trifecta 1 if you haven't done that yet or you can start at the VERY BEGINNING with the Easy Start Program.
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TRIFECTA PART 2 - Journaling - PreWorkOut (Week 2-6)
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)
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TRIFECTA PART 2 - WARMUP #1
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TRIFECTA PART 2 - WARMUP #2
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TRIFECTA PART 2 - WARMUP #3
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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 - Cool Down + Breathwork (Weeks 1-6)
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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 - PDF TRACKER - JOURNAL for keeping record of PROGRESS!
552 KB
A PDF Tracker to help you keep track of your progress each week.
These are moves that have lots of layers to them. Through 6-Weeks of doing the movements, you will be able to see how far you have come.
You can use this tracker as a guide for you to use in your own journaling. Or you can print out...
