The backbone of the program has 3 focused yoga conditioning strength classes for different areas of the body with different approaches (Strengthen Glutes and Quads, Arm Strength in 10, Strength and Resilience 1: Whole Body). I recommend spacing those out through your week, maybe Monday, Wednesday, Friday. These are the most important and the ones you'll want to commit to. The rest you and shift and adapt to suit your daily needs but I've picked a nice balance here to start you off. Then you've got the Yin Anti-Inflammatory practice in there for recovery that you could do right after the glutes and quads class, at the end of that day, the next day (Tuesday) or even later in the week if you want to switch it up. Embrace the Challenge for Positive Adaptations gives you a quick yoga fix with some repetitive movements & breath work for some metabolic conditioning & circulation. Great on Thursday if you're following the Monday, Wednesday, Friday plan above. At the end of the week you've got the Breath-Focused Flow to follow up the eccentric work with some active recovery. This one is meant to be simple, easy movement with a focus on breath for recovery and nervous system regulation. Great on Friday or Saturday, depending on your preference. At the end of your week Staying Power gives you some active mobility work which looks at strength through control of your end range of motion. This work is important for injury prevention and enhancing strength throughout your range. It's also a nice contrast to the other work with some flow and repetitive movements to enhance circulation and active recovery with a nice cool down at the end. There's also a meditation you can do any day or everyday to keep you focused and present. I've added a couple MFR classes at the bottom of the list that you can swap in or add in addition to your daily class if you're feeling sore. I really like the foam roller for more gentle work on a larger area for DOM's (delayed onset muscle soreness). There's good research to support the use of gentle MFR to help mitigate muscle soreness with training. Don't be confused, even though it says pre-sport this is a great class anytime to help with soreness. Feel free to adapt this to your liking by keeping the 3 strength classes as your backbone (Strengthen Glutes and Quads, Arm Strength in 10, Strength and Resilience 1: Whole Body) and adding in however much or little you want to support that. If you want to keep it simple you can just do the 3 strength classes weekly (Strengthen Glutes and Quads, Arm Strength in 10, Strength and Resilience 1: Whole Body) and add in whatever practices you want/need in between. Or you can just do one class a day starting at the top and when you get to the bottom just start over and repeat for a couple months (adding weight or reps as needed to keep challenging). For strength work I recommend sticking with this for at least 6 weeks and then rotating to create your own program around the classes you feel are most helpful (aka most challenging). ;)