Yoga for Build (Flexibility Focus)

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Yoga for Build (Flexibility Focus)


Sage Rountree

All plans by this Coach


4 Weeks

Typical Week

7 Other

Longest Workout

1:00 hrs

Plan Specs

beginner intermediate advanced

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As a runner, cyclist, swimmer, or multisport athlete, you have some familiarity with yoga from books, DVDs, or classes and are ready to commit to a regular practice. At the same time, you want your yoga training to be streamlined and to directly complement the work of your training schedule.

This program focuses on using yoga to gain and maintain flexibility. We follow a three-week build and then enjoy a rest week, and the practices range from 15 to 60 minutes. Add this plan to your training and you'll soon be enjoying the benefits of a daily yoga practice: increased strength, flexibility, and focus; enhanced performance; and greater presence of mind.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:10

Sage Rountree

Sage Endurance

Bringing meaning to your workouts! Quality over quantity; a purpose for everything. Incorporating yoga, Pilates, and meditation for strength, flexibility, and focus.

One-time start up fee: $500. Then, you can choose to pay up front for one quarter (three months): $1200; one half year: $1850; or one full year: $3500.

All of these options include an individualized plan, updated weekly, and as much communication as you want.

I also offer one-on-one coaching, yoga, and/or Pilates for $150/hour.

Sample Day 1

Rest day practice (45 minutes)

Rest day. Follow the sequence outlined here. Alternatively, attend a basic, gentle, or restorative yoga class. It's useful to study with a live teacher periodically, to ensure you're practicing the poses safely and with good alignment.

Sample Day 2

Flexibility 1 (20 minutes)

After a harder workout. Hold each pose five breaths or so.

Sample Day 3

Flexibility 1 (1 hour)

On a lighter workout day. Move through the exercises listed here. Hold each of the poses for five breaths or more, until you feel even side to side.

Sample Day 4

Flexibility 2 (20 minutes)

After a harder workout. Hold the backbends ten to fifteen breaths (or more); hold the lunges at least five breaths each; hold the reclining twists at least ten breaths each.

Sample Day 5

Flexibility 2 (1 hour)

On a lighter workout day. Move through the routine, following your breath in both dynamic and static poses. Repeat three to five complete rounds of moon salutations (starting and finishing at the left side of your mat), and hold each of the hip and leg stretches at least five breaths.

Sample Day 6

IT Band Flow

After shorter weekend workout. Move through these poses, holding each ten breaths or more. Prop your hips from below if you feel strain in your back.

Sample Day 7

Post-long run (20+ minutes)

Later in the day of your longest workout of the week, when you're clean, warm, and fed, enjoy these poses. Hold each for as long as you like, at least five minutes, with special attention to resting with your legs up the wall.

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