Welcome to Phase 1 training!
Here we will work the FOUNDATIONS of true strength and fitness…
FLEXIBILITY • MOBILITY • CORE • BALANCE
TYE4® will help us achieve this quickly!
⬇ DAY 1 ASSIGNMENT ⬇
1. First thing in the morning, follow the 8 minute warm-up video below.
2. Last thing before going to bed, follow the same 8 minute warm-up video.
Click here for WARM UP video
For those of you who are new to TYE4, I hope you had a chance to get comfortable in it during Day 1. The morning warm-up wakes up the body, initiates circulation allowing oxygen to start moving, and is the ultimate ‘Morning stretch’ – PERFECT way to start your day!
The evening session serves a sightly different purpose:
• To open up and stretch the chest and shoulder muscles that have been shortened throughout the day, pulling the head forward from our technology lifestyle
• To lengthen the hamstrings, releasing back stress
• To move hormones caused by stress from the day out of the body faster. This results in better sleep… which leads to faster muscle repair… which gets you closer to your goals! IT’S SO GOOD!
So good, in fact, that we are repeating the same routine for DAY 2! This time, think about WHY you are doing the TYE4 warmup.
Reach farther, go deeper and feel the muscles stretching!
⬇ DAY 2 ASSIGNMENT ⬇
1. First thing in the morning, follow the 8 minute warm-up video below.
2. Last thing before going to bed, follow the same 8 minute warm-up video.
Click here for WARM-UP video
I hope you are feeling great from the past few days. Now it’s time to start layering on!
WORKOUT FOR DAY 3
• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]
Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!
WARM-UP VIDEO
BALANCE WORKOUT VIDEO
SHOULDER WARM-UP VIDEO
• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]
… Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!
WARM-UP VIDEO
BALANCE VIDEO VIDEO
SHOULDER WARM-UP VIDEO
• Choose best time of day for your workout
• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video
If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!
Continue using the Balance and Shoulder sequences as you see fit.
Continue using Warm-Up to help wake up your body or wind down before bed where you see value.
WARM-UP VIDEO
PILATES ROLL UP VIDEO
LEG CIRCLES VIDEO
FOOT WORK VIDEO
Choose best time of day for your workout
• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video
If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!
Continue using the Balance and Shoulder sequences as you see fit.
Continue using Warm-Up to help wake up your body or wind down before bed where you see value.
WARM-UP VIDEO
PILATES ROLL UP VIDEO
LEG CIRCLES VIDEO
FOOT WORK VIDEO
• Start with Tye4 Warmup… try to start anticipating what comes next. Reach farther, go deeper in each movement
• Next do Balance video. Push harder today… lift leg just a little higher, pause at the top and lower with control resisting gravity
• Stay standing and do the FootWork Video standing. Triangle the leg bungees out to the side to help with balance
• End with the Pilates Roll up down on a mat
… this is the minimum workout… add more if you have time!
WARM-UP VIDEO
BALANCE VIDEO VIDEO
FOOT WORK VIDEO
PILATES ROLL UP VIDEO
