This comprehensive guide will help you find which series is right for you
Difficulty refers to the level of skill and technique called for in a class.
Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.
These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.
Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.
These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.
Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.
These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.
Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.
These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.
Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.
These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.
Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.
These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.
Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.
These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.
Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.
These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.
Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.
Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.
Each series lives at an intersection of Difficulty and Intensity. While one maybe Beginner and Intensity 4, another may be Advanced and Intensity 1. We have something for everyone in every mood.
To begin the Smolov jr. training plan, you will need to know your 1 rep max (1RM) weight. Each of these workouts will have you lifting between 70-85% of your 1RM. For example, if your 1RM is 200 pounds, then on 70% days (Mondays) you will be working with 140 pounds.
While this plan was originally created for squats, remember that you can use it for other lifts as well.
Monday:
6 sets of 6 reps, at 70% your 1RM