Cheatsheets:

STRONGER Week 1

STRONGER Week 2

STRONGER Week 3

STRONGER Week 4

STRONGER Week 5

STRONGER Week 6

STRONGER Week 7

STRONGER Week 8

STRONGER Week 9

STRONGER Week 10

STRONGER Week 11

STRONGER Week 12

Blood Flow Restriction Training

How To BFR

BFR bands workout (2 supersets upper/lower body)

Enjoy this exclusive CAFÉ master class on BFR as my gift to you:

Yoga

Sun Salutation Series

Warrior Series

Open, Release, Center

Spine Mobility

Sun Salutation Series

Warrior Series

Open, Release, Center

Spine Mobility

Core

Core on the Floor

Core on the Ball

These videos use equipment that you can learn more about at the resources page.

Start:

Do video 1 twice week 1, video 2 twice week, and so on so that by week 8 you’re using video 8.

Allow 72 hours between strength sessions if possible.

Beginning:

Do 1 set of each exercise to fatigue*

Progress:

2 sets to fatigue* (in week 2)

Progress:

3 sets to fatigue* (by week 3 if not sooner)

Try to complete all three sets as soon as possible (Reduce the weight if you need to).

You should not be extremely sore but you should reach fatigue.

Notes on Fatigue*

*Fatigue means reaching the last repetition in a set feeling as if it’s the last one you can do well.

Continue to adjust weights so that you reach this point of fatigue.

As you get stronger, you’ll need to increase the weights.

You may experience days that you can’t lift as much.

That occasional lapse is normal.

Cheatsheets:

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