Program 1 - The Burnout Recovery Program
- Work on your mobility, spend time on recovery routines, and focus on building strength in new ways.
- During this time, you’ll also allow your muscles and joints to fully recover as you put aside the more intense workouts to focus on flexibility and (mostly) static yoga postures.
- 30-40 minute low impact workouts, 4-5 days per week, 4-6 weeks total program duration
Program 2 - The Strength Foundations Course
- Make your movements as efficient and effective as possible. Correct muscular imbalances, improve your mobility, and greatly increase muscle activation.
- More strength, a better workout in less time, and improved fitness for all of your fitness endeavors.
- 30-40 minute workouts low impact, 3-6 workouts per week, 1-4 months
Program 3 - Choose an option
Option 1
The Clark: Fitness for Functional Strength, Mobility & Overall Wellbeing
- Short, effective 30-minute workouts focused on your hips, core, and spine to give you simple, effective yoga exercises for strength and mobility.
- ~30 minute low impact workouts, 3-6x per week, repeat as long as you’d like
Option 2
Yoga Beast 2.0
- My most challenging program! Intense, strength-focused yoga workouts to build muscle, improve mobility, and take your fitness to the next level.
- ~50 minutes per workout, 3-6 workouts per week, 2-4 months
Aside from programs, you’ll want to focus on the following types of workouts (use workout search filters):
- Strength - especially important if you are not doing weights anymore, you’ll want to focus on maintaining your strength.
- Mobility - Address your neglected mobility but get stronger at the same time.
- Restorative - Did you know that for every minute you spend working out, you should also spend one minute doing recovery? Start doing this more.
- Balance - Something you’re probably not doing in your other workouts, but an exercise that will help you get much stronger.
- Overall - Work on everything. These are balanced workouts that cover strength, mobility, flexibility, balance, and maybe even a bit of recovery.
- Self-Myofascial Release - Help to uncover restricted muscle tissue, undo knots, and improve your flexibility.
When to do these workouts:
- You can do restorative workouts at the opposite time of day of your more intense workouts. (So if you lift weights in the morning, you can do a restorative yoga workout that night.)
- Give yourself at least 6-8 hours between workouts if you plan on “doubling” up. Don’t follow up a difficult strength-focused yoga session with a weight lifting session, unless it’s a limited weight training session and you’re using the yoga as a warm-up.
What other workouts / types of exercises should you be doing?
- Whatever other workouts you enjoy. Just make sure you’re giving yourself adequate rest between workouts, and be wary of overtraining symptoms.
- Make sure you are doing some pulling exercises (rows, pull-ups, etc) in addition to the yoga workouts you are following. These can be found in the Exercises, Tutorials, & More section.