TRIFECTA STRENGTH PROGRAM: Part 2 / WORKOUT #3
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 (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)
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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 #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 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 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 - 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...
