6 week strength and conditioning program

40/150

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). ;)

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Curated By:

Tiffany Cruikshank

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Strengthen Glutes & Quads

This class gets straight to business starting with some quick movement to get the …

Yoga Conditioning

20 min

Tiffany Cruikshank

Yin Anti-Inflammatory (Hips & Legs)

A great class for athletes at the end of your training or end of day to support re…

Yin Yoga

20 min

Tiffany Cruikshank

Arm Strength in 10

A quick practice to build arm strength that you can easily sneak into your schedul…

Yoga Conditioning

10 min

Tiffany Cruikshank

Embrace the Challenge for Positive Adaptations

A healthy challenge that gets your heart & muscles pumping and your brain rewired …

Hatha Vinyasa

30 min

Tiffany Cruikshank

Strength & Resilience 1: Whole-Body

We all know the importance of muscular strength, but its value is not purely for p…

Yoga Conditioning

30 min

Tiffany Cruikshank

Breath-Focused Flow

For those familiar with vinyasa basics, this class has less alignment guidance to …

30 min

Tiffany Cruikshank

Staying Power

This breath centric class uses active mobilization to circulate & nourish you to y…

60 min

Tiffany Cruikshank

Acupressure Meditation for Clarity & Focus

Use this practice anytime you need some focus and decisiveness for your day. You’l…

Meditation

15 min

Tiffany Cruikshank

Lower-Body Pre-Sport/Yoga MFR

A favorite pre-sport lower body prep with a foam roller to hydrate the connective …

Myofascial Release

10 min

Tiffany Cruikshank

Upper Back & Shoulder Rejuvenator

Grab your foam roller and use this one anytime you need a bit of a refresher for y…

Myofascial Release

10 min

Tiffany Cruikshank