Yoga program · Beginner
Yoga Foundations (3-Day)
Three sessions per week: full-body flexibility and mobility. Stretches for hips, back, legs and shoulders. Ideal for beginners or as recovery alongside strength training.
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 6
Session A
Hips, glutes and lower back
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
| Ankle Circles | 1 × 30 sec each | Calves |
Session B
Upper body and spine
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Back Pec Stretch | 1 × 30 sec | Back |
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Session C
Full body flow
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Back Pec Stretch | 1 × 30 sec | Back |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
| Ankle Circles | 1 × 30 sec each | Calves |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Yoga Foundations (3-Day)?
Yoga Foundations (3-Day) is 3 sessions per week, run for 4 weeks.
Is Yoga Foundations (3-Day) good for beginners?
Yes. Yoga Foundations (3-Day) is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track Yoga Foundations (3-Day)?
Open Yoga Foundations (3-Day) in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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