A 6-week program designed to build overall strength, while improving mobility and athleticism. This is the recommended prerequisite for ELEVATE with Lindsay the subscription. In this program you will learn various “functional strength training” exercises that include balance, core, and posture movements. All of these movements are variations of what I personally do in the gym. The goal of this program is confidence in the gym and an introduction to power movements. There are plyometrics (jumping) as well as optional conditioning circuits to increase your cardiovascular health. Transfer skills from the gym into activities of daily living all while increasing knowledge of injury prevention, workout structure, and exercise progression. One time payment. It is set for up for 4 workouts/ week for 6 weeks, however you can work at your own pace. 

Workouts are split into: 

Day 1: Full body day: squat pattern and upper body push emphasis

Day 2: Active recovery/Rest 

Day 3: Full body day: hinge pattern and upper body pull emphasis

Day 4: Rest 

Day 5: Full body day: squat pattern and posture emphasis

Day 6: Full body day: hinge pattern and core emphasis

Day 7:Active Recovery/Rest

Each workout features:

• Mobility Warmup: yoga or mobility drills loosen any tight muscles (3-8 mins)

• Activation Warmup: drills to turn on the muscles we are going to work (5-10 mins)

• Power Circuit: plyometrics to activate the nervous system, prepping the joints for heavier movements (starting week three, 8-12mins)

• Circuit 1: where we track the most progress (15-30mins) 

• Circuit 2: more accessory movements to compliment the main focus 

• Core Circuit 

• OPTIONAL conditioning 

• Cool down: repeat breathing drills to stimulate the parasympathetic system (come back to rest) and any additional stretching 

Week 1-2: Focus on the warmup section, learning new movements, and getting used to the app

Week 3-4: Strength focus (start to increase weights) Intro to Plyometrics

Week 5-6: Power focus (start to challenge your plyometrics) and Intro to Barbell movements (if you feel ready!) 

Because of the complexity of the human body, I have added modifications however, if you have limitations such as chronic pain or acute injuries please see my 1:1 coaching page

This program is generic in that it is not suitable for all bodies.

This program is designed for yogis, runners, cyclists or anyone who want to learn functional strength training, work on weaknesses to balance out the body, decrease the risk of overuse or repetitive strain injuries, as well as increase overall performance. This program includes a lot of the moves I use with my clients to improve balance, posture, and of course core strength. If you have ever been told you need to “cross train” or have wondered what that meant, this is the program for you. It’s a blend of yoga strength, weights, pilates, plyometrics (explosive moves), and mobility work all to enhance your movement potential.

If you have questions feel free to email lindsay@upliftmovementcoaching.com for more info before you buy! If you have chronic injuries or other limitations, you can still reach out to see if this program could work for you… otherwise you can check out my 1:1 online coaching. 

This is a one time payment! You’ll receive an email with the PDF of the program and a link to sign up for the app if that interests you. You can totally just use the PDF to follow along, working at your own pace. The benefit of the app is the ability to track your progress, receive email reminders, and check off each workout. Both the PDF and the app you’ll be able to view the instructional videos. You will then be able to access your workouts and 

You can keep the PDF for life, but the app you’ll have access to for 90 days after purchase. In that time you can repeat the program a few times if you desire before deciding to move forward with the ELEVATE subscription. 

Refunds are subject to review. There are no refunds on purchases made 30 days prior.

The program is designed to be 6 weeks however I know life can get int the way.

- If you miss a workout I suggest making it up as soon as possible, keeping the workouts in sequence as they are progressive.

- If you need to shorten the workouts, I would suggest doing a shortened warmup with your mobility of choice and only one round of activation drills. Then depending on the workout you can do the plyometrics and main lifts but skip the accessory circuits OR you can just do the accessory circuits after the warmup. I will try to mention a shortened version in each workout to make it easier. I know this is a high volume program and I even skip full sections some days. Do your best and as always if you have questions please ask! Feel free to email lindsay@upliftmovementcoaching.com

These workouts are ones that I personally do. I have been working out in a gym since I was 15 years old, when my dad would take me to the gym by my high school and we always started with a yoga warmup because he had a “bad back” and then we would follow the bro split which is a back and biceps day, a chest and triceps day, and a shoulder and legs day. I would almost always add in abs or other things I had learned from P90X or other exercise videos. I also played ice hockey and field hockey during that time. When I went to college to study exercise science I joined a peer-led powerlifting club where I learned the “3 Big Lifts,” barbell back squat, deadlift, and bench press. I got much stronger but I also further worsened asymmetries that were already present from playing sports and honestly my body didn’t love the slow, heavy workouts. I turned to yoga and more bodybuilding techniques which my body enjoyed. I did little cardio, usually just going for a run occasionally. After I graduated in 2018 with my degree in Kinesiology, the study of human movement, I began full time personal training where I have worked with hundreds of clients over the course of 7 years (some are still with me today!) and I noticed I was adding in a lot of stretching for my clients. In 2021 I got my 200hr Yoga Teacher Certification and fell in love with Yoga as an ancient practice and meditation. I went to India and immersed myself in the sutras, building my own personal practice. But as I taught weekly classes I started to notice my hypermobility. Maybe I liked yoga because I was good at it and my muscles “felt” like they needed to passively stretch which in reality I needed more stiffening of my joints to protect them. 

Fast forward to today! I am still in-person training and teaching yoga but my own approach to fitness has become focused on joint health and longevity. I have a physical therapist I see for for back “prehab” because I want a healthy spine as I age and I teach my yoga classes with more emphasis on providing my students with the tools they needs to help heal their own bodies mentally and physically. 

This program, to me, is sharing all that I have learned in my own body having learned that a balance of modalities is the KEY. In this program I blend functional strength training with balance and stability training, classical pilates for core and alignment with plyometrics (jumping), yoga for mindfulness and body awareness with postural corrections for injury prevention, all with the goal of MOVING BETTER. If your goal is weight loss, this is not the program for you. Sure, you may see your body change but that’s not the goal. 

This is an investment to better your body, and your relationship to movement. Exercise should never be a punishment. It should be something you look forward to, that pushes you to be better, and to allows you to translate the balancing of strength and softness into how you show up in the world. That’s something the Yoga practice has taught me. Less attachment = More Joy.

I am so proud of this program. I hope you enjoy it!

-Coach Lindsay