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Welcome to Yoga Strong
Welcome to Yoga Strong: Where strength meets ease. A 20-week strength training program to take your yoga practice to the next level.
Frequently Asked Questions
What equipment will I need? What is the best way to warm up? All your questions answered here.
Meet Your Coach: Stephanie Ring
An introduction to your coach.
WOD Recovery Yoga eBook
Use the information in Stephanie's WOD Recovery Yoga eBook to guide you through the physical practice of yoga.
Success stories of people who have completed the Yoga Strong Program.
Week 1: Squats
We begin this training plan with the most functional movement we can do as athletes and as humans.
Week 2: Push Ups
Strength in the upper body is essential for a strong yoga practice, especially a practice that includes a vinyasa flow, arm balances and inversions.
Week 3: Pull Ups
This week we focus on a movement not seen in the yoga practice: the pull up.
Week 4: Supports
These static holds will improve core and shoulder strength as well as overall muscular endurance.
Week 5: Dips
Dips strengthens almost every upper body muscle from the triceps to the lats and even down to the core.
Week 6: Cardio
This week, with the cardio focus, we are going to bring our attention to pacing.
Week 7: Presses
As yogis, the shoulders are an important part of our practice not only in flexibility but also in strength.
Week 8: Deadlifts and Cleans
Knowing how to safely pick something up off of the ground is an essential life skill.
Week 9: Farmer's Carry
When you incorporate farmer’s carry into your training, you’ll find inversions and overall body strength increases.
Week 10: Jumping
Height jumps and broad jumps are a key factor to being a strong yogi and athlete.
Week 11: Testing
This week is a testing week. The goal is to give you an idea of where you are now in your fitness so that at the end of this training plan, you can repeat the testing week and see from the numbers how you’ve improved.
Week 12: Compound Movements
Compound movements require you to perform explosive, full-body movements that increase the heart rate.
Week 13: Gymnastics
There is no secret path to conquering handstands. It takes time. It takes a lot of practice. And it takes strength.
Week 14: Core
Your core stabilizes your spine, which enables your extremities to do the heavy lifting. A strong core means we are able to move better and safer.
By this point you have learned all of the fundamental movements. We will take this functional-fitness knowledge and try different workouts each week.
You know the moves, and you’re going to be pretty comfortable with them. At this point you can look at a workout and jump right in.
Varying our workouts with different movements, repetitions, and time restraints helps us to become stronger and prevent the dreaded workout plateau.
As the volume increases, make sure that you are warming up appropriately and taking ample rest between sets.
Focus on maintaining clarity about your personal goals for completing this program.
You are in the home stretch! Keep the momentum going and finish this series strong!
Banded Pull Up
Burpee Pull Up
Dumbbell Strict Press
Handstand Shoulder Touches
Handstand Switch Kicks
Jumping Pull Up
Knees to Elbows
Squat Hold on Bar
Turkish Get Up
Movement Demonstration Videos
Video demonstrations of how to perform some of the movements in this program.
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