Yoga Strong Strength Training Program: Week 2

Hi bloggies and happy MLK Day! Hope you had a great weekend (+ are perhaps enjoying an extended weekend today?).

For those who are following along with Bobby Scott Performance's "Yoga Strong" strength training program for yogis, we're now entering Week 2 and this week's workouts are below. Haven't started yet? That's okay! You can start with Week 1 at any point and work your way through this program at your own pace at any time of the year/whenever you're ready ;)

That being said, if you're new to this program, I've included the FAQs below this week's workouts (just scroll down). Here's this week's programming:

Day 4: Strength 

• Warmup: 5 min easy aerobic row, jog or Airdyne bike
• A1) Eccentric Single Leg Squat {Demo video here}: 5/side x 3 with a 3-second eccentric count. Rest 30 seconds (Always start on your non-dominant or weaker side). 
• A2) Inverted Row {Demo video here}: 5 x 3 with a 2-second pause hold at the top. Rest 1 min before going back to A1.
• B1) Barbell Single Leg Romanian Deadlift {Demo video here}: 5/side x 3, rest 30 seconds. Start with a moderate weight and add as you can. You can use a KettleBell in opposite hand of grounded leg if you'd prefer!
• B2) Dumbbell Row {Demo video here}: 8/side x 3, rest 1 minute. 
• C1) Box Step Up {Demo video here}: 8 x 3 with a 3-second eccentric (eccentric=step down or when lowering), rest 30 seconds.  Add weight (KettleBell) as you feel
• C2) Pronated Pull-up {Demo video here}: 5 x 3 eccentric only (unless you can do a pull-up, in which case, do that instead!). Start with chin over bar and lower as slow as possible, rest 1 minute.
• D) 15 min Airdyne {If you don't have access to an Airdyne bike, you can do a 15-minute jog or row instead}: moderate pace. Get off every 3 minutes and do a 45 sec FLR on rings (Plank with hands on rings; demo video here). If you don't have access to rings, you can just do plank.
• Note: When a movement is marked as A1, that means it should be done as a paired exercise with A2. Alternate between the two resting the noted amount of time after each exercise. 

Day 5: Strength

• Warmup: 5 min easy aerobic row, jog or Airdyne bike
• A1) Sumo Kettlebell Deadlift {Demo video here}: 8 x 3, rest 30 secconds.
• A2) Close-Grip Bench Press {Demo video here}: 8 x 3, rest 1 minute.
• B1) Walking Lunges {Demo video here}: 16 steps x 3, rest 30 seconds. This can be done stationary if needed.
• B2) Supinated Pull-up {Demo video here}: 5 x 3, eccentric only and as slow as possible, rest 1 minute. Again, if you can do pull-ups, do them instead!
• C1) Rear Foot Elevated Split Squat {Demo video here}: 8/side x 3, rest 30 seconds. Add a KettleBell if you want a bit more challenge.
• C2) Shoulder External Rotation {Demo video here}: 15/side x 3, rest 1 minute. Use 5lb plate or dumbell.
• D) 3 rounds at a constant, moderate pace of: 8 Russian KettleBell Swings {Demo video here}, 8 Inverted Rows (no pause), + 500 meter row at a very easy pace.

Day 6: Strength + Aerobic

• A) Back Squat {Demo video here}: 5 x 3 with a 3-second pause at bottom of squat. Go to just below parallel, lots of tension, keep weight on heels + knees wide. Rest 30 seconds.
• B) Seated DB Shoulder Press on ground {Demo video here}: single arm, 8/side x 3, rest 1 minute.
• C) 20 minute constant pace of: 5 hand release pushups (lower all the way down and release hands from floor before pushing back up), 10 walking lunges, 20 sec hollow rock hold (Demo video here), 2 min Airdyne, jog, or row at an easy pace.
  
  

...And you're done for this week! Want more info? Keep reading...

Yoga Strong FAQ's:

Who is designing this programming? Bobby Scott of Bobby Scott Performance. You can learn more about him here. 

Who is this for? Well, he's customizing it for me (he tested me on a lot of different movements back in November in order to come up with this program), but it's based on addressing the strength needs and imbalances of females who do a lot of yoga. Meaning, there's a big focus on upper body pushing and pulling, which we don't do a ton of in yoga. You can hear all about it on podcast Episode #33: Combining Yoga + Strength Training.  

Is this training in-person or do we do it on our own? What do we need in order to complete it? You do this program on your own and we'd love for you to follow along. In order to complete each week's workouts, you'll need access to a gym or workout space that is equipped with at least a bar/squat rack/weights, kettlebells or dumbbells, a bench, a rower, and a place to run.

We don't recommend this program for anyone who is BRAND NEW to strength training, but if you've done it in the past and want to get back into it, you can definitely follow along. We'll include links to short videos that demo the movements whenever possible so that it's easier to figure out what you should be doing. 

How long will it last? 6 weeks. Every Monday for the next 6 weeks, I'll be posting the workouts for the week. There will be 3 workouts per week with the understanding that you're also doing 2-3 yoga classes per week. 

Note: you should start a little log or notebook where you keep track of your results for each of these workouts, as we'll be testing them again at the end of the 6 weeks to track change and improvement!

Want to learn more about Bobby Scott Performance and/or book a remote training session with him so that you can get your own customized workout or training program? Learn more + reach out to him on his website. 

Have a great day + have fun!