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.
