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The Vegan Superhero Academy
WELCOME TO THE VSA MODULES!
Welcome To The VSA Modules! (1:39)
Welcome to the Academy (1:16)
Our Superhero Approach
The VSA Community
ONBOARDING MODULE
Coaching Plan: Why Following Your Plan Precisely Is So Important (2:01)
Coaching Plan: How to Track Macros
Coaching Plan: How To Use A Food Scale (2:35)
Coaching Plan: FAQs
Weekly Expectations: Communication Is Key For Your Success (1:54)
Weekly Expectations: How to Track Your Body Measurements (8:35)
Weekly Expectations: How to Track Your Body Weight (1:43)
MODULE 1: Growth Module
LESSON 1: Beyond Fitness Fulfilling Your True Potential (3:38)
LESSON 2: Create a Vision Board (5:58)
LESSON 3: Dont Let Your Limiting Beliefs KILL Your Super Ambitious Goals (3:48)
DOWNLOAD The Vegan Superhero Goal Achievement Framework Worksheet
LESSON 4: The Most Important Part of Your Transformation: Your Mindset (3:03)
LESSON 5: Why You Need To Set Super Ambitious Goals (2:36)
LESSON 6: Its Not Over Until I Win (3:27)
DOWNLOAD Habits For Success Worksheet
READ THIS BOOK (FREE PDF VERSION)
MODULE 2: Accountability Module
LESSON 1: How to Establish Social Accountability (3:21)
How to Track Progress Pictures (2:12)
DOWNLOAD The Vegan Superhero Body Measurement Tracker (hand-written worksheet)
How to Track Your Macros (11:12)
DOWNLOAD The Vegan Superhero Workout Tracker (hand-written worksheet)
How to Track Your Progress (2:44)
LESSON 2: How We Establish MASSIVE Accountability (13:07)
DOWNLOAD The Vegan Superhero Accountability Worksheet
MODULE 3: Intensity Module
The Importance of Intensity and Grit (5:56)
Commit to a Marathon Not a Sprint (4:29)
How to Develop A Warrior Mindset (5:53)
DOWNLOAD The Vegan Superhero Motivation Worksheet
Make Your Why Stronger Than Your Why Not (3:19)
How to Bring Intensity to Your Workouts (11:35)
The Time Is NOW (5:54)
Our Favorite Motivational Videos
MODULE 4: Plant-Based Intuitive Eating
Introduction to The Plant-Based Intuitive Eating System (5:26)
The most important things to keep in mind when tracking your nutrition (4:15)
Your Guide to Meal Planning
A Vegan Guide to Eating Out
The Vegan Snack Guide
The Vegan Supplement Guide
Recommendations for Accurately Measuring Your Foods (5:08)
The 3 Supplements Every Vegan Should Take (4:56)
The Importance of Caloric Density (4:04)
Everything You Need to Know About the Recipe Book (6:29)
VSA Recipe Book!
MODULE 4: Nutrition
LESSON 1 - Calories & Energy Balance (6:20)
LESSON 2 - The 3 Laws Of Body Composition (6:40)
LESSON 3 - How To Choose Your Primary Fitness Goal (9:50)
LESSON 4 - Introduction To Macronutrients (2:57)
LESSON 5 - How Your Body Uses Protein (0:58)
LESSON 6 - How Your Body Uses Carbs (3:08)
LESSON 7 - How Your Body Uses Dietary Fats (0:54)
LESSON 8 - An Intro To Vegan Flexible Dieting (6:14)
LESSON 9 - How Much Protein Do You Need? (3:16)
LESSON 10 - How Much Protein Do You Need To Build Muscle? (3:34)
LESSON 11 - How Much Protein Do You Need To Shred Fat? (5:46)
LESSON 12 - The Truth About Vegan Protein Quality (11:27)
LESSON 13 - Are High Protein Diets Bad For You? (7:14)
LESSON 14 - Low Carb VS. High Carb For Fat Loss (6:48)
LESSON 15 - Low Carb VS. High Carb For Athletic Performance (4:39)
LESSON 16 - The 4 Steps To Calculating Vegan Macros (1:21)
LESSON 17 - Determine Your Total Daily Energy Expenditure (3:25)
LESSON 18 - Calculate Your Resting Metabolic Rate (7:16)
LESSON 19 - Calculate Your Total Daily Energy Expenditure (3:01)
LESSON 20 - Determine Your Daily Fat Shredding Calorie Target (7:24)
LESSON 21 - Determine Your Daily Bulking Calorie Target (1:23)
LESSON 22 - Why You Shouldn't Follow Macro Ratios (5:22)
LESSON 23 - How To Calculate Your Protein Target (3:02)
LESSON 24 - How To Determine Your Dietary Fat Target (4:30)
LESSON 25 - How To Calculate Your Carb Target (4:28)
LESSON 26 - Analyzing Your Macros (3:45)
LESSON 27 - Tracking Macros - How Precise Should You Be? (3:04)
LESSON 28 - How To Read Nutrition Labels (2:26)
LESSON 29 - What To Eat To Shred Fat And Build Lean Muscle (2:33)
LESSON 30 - Vegan Protein Sources (3:47)
LESSON 31 - Vegan Protein Powders (8:52)
LESSON 32 - Best Starchy Carb Sources (1:36)
LESSON 33 - Fibrous Carb Sources (5:13)
LESSON 34 - Vegan Fat Sources (7:29)
LESSON 35 - Calorie Density (9:48)
LESSON 36 - How To Track Macros (11:31)
LESSON 37 - How To Balance Macros (14:00)
LESSON 38 - How To Build A Fat Shredding Meal (12:15)
MODULE 5: Supplementation
Vegan Health Supplements (8:24)
Vegan Supplements For Improving Your Body Composition (7:49)
MODULE 6: Training
The Most Important Part of Your Training Program (1:35)
Best Exercises For Building Muscle and Shredding Fat (3:56)
When Should You Increase The Weight (1:58)
Should Women Train Differently Than Men (1:34)
What To Do If You Miss A Workout (1:09)
How To Rest and Recover Properly (5:26)
The Truth About Cardio (2:53)
Different Bar Grips and When to Use Them (3:02)
Should You Train Until Failure (4:04)
Ideal Rep Ranges for Building Muscle (3:38)
What To Do If You Are Having Trouble With Your Form (1:04)
The Best Warm Up Routine For Weight Training (3:33)
Ideal Repetition Speed and Time Under Tension (1:51)
How Long Should You Rest Between Sets (3:34)
How To Add Weight To A Bar (2:48)
How To Bench Press (1:55)
How To Deadlift (3:44)
How To Squat (2:30)
How To Shoulder Press (1:55)
How to Do Bicep Curls (1:46)
How to Do Cable Crunches (1:26)
How to Do Incline Bench (1:04)
How to Do Dips (1:17)
How to Do Hip Thrusts (1:23)
How to Do Lat Pulldowns (2:24)
How to Do Lateral Raises (1:06)
How to Do Lunges (1:30)
How to Do Tricep Extensions (1:19)
MODULE 7: On-The-Go Training
Hotel Intro (0:26)
Hotel Workouts
Side Plank (1:18)
Squat Walk (0:51)
Jumping Lateral Lunges (2:06)
80 20 Squat (1:13)
Plank (1:07)
Tricep Extension (1:51)
6 Inches (1:07)
Bicep Curl (1:51)
Balance Lunge (1:38)
Front Lateral Raise (2:37)
Wall Squat (0:50)
Chair Dips (0:34)
Burpees (0:52)
Mountain Climbers (1:03)
Jumping Jacks (0:23)
Limb Raise (1:54)
Push Up (2:09)
Reverse Lunge (0:55)
Sneaky Lunges (1:08)
Shoulder Press (1:35)
In Out (0:40)
Explosive Squat Jump (0:42)
Bicycles (0:45)
Rear Flys (2:01)
Superman (0:49)
Building A Healthy Body Image & Relationship with Food
Self Comparison & Body Acceptance | Coach Emma Seiteri | 9-29-21 (43:32)
Self-Compassion & Shaping Your Media Exposure | Coach Emma Seiteri | 10-13-21 (55:11)
Body Image | Coach Emma Seiteri | 10-27-21 (41:21)
Body Image pt 2 | Coach Emma Seiteri | 11-10-21 (57:53)
Relationship with Food | Coach Emma Seiteri | 11-24-21 (34:45)
Comfort Eating & Emotion Regulation | Coach Emma Seiteri | 12-8-2021 (57:54)
Holiday Eating Special | Coach Emma Seiteri | 12-23-21 (33:10)
"Red Flags" of Bad Relationship with Food | Coach Emma Seiteri | 1-5-22 (59:00)
Effects of Sugar on the Body | Coach Emma Seiteri | 1-19-22 (45:49)
Intuitive Eating
Changing Relationship with Food | Emma Seiteri | 6-21-2021 (35:32)
Fundamentals of Intuitive Eating | Emma Seiteri | 7-7-2021 (37:24)
Building Intuitive Eating Habits | Emma Seiteri | 8-4-2021 (32:34)
The Intuitive Eating Method | Emma Seiteri | 8-18-2021 (44:05)
Roadmap To Intuitive Eating | Emma Seiteri | 9-1-2021 (39:07)
Mental Gains
Progress Over Perfection! | Coach Emma Seiteri | 6-15-21 (56:56)
Vision Board Workshop | Coach Emma Seiteri | 6-29-21 (26:59)
Gratitude | Coach Emma Seiteri | 7-13-21 (24:09)
Non-Sleep Deep Rest (NSDR) Protocols | Coach Emma Seiteri | 7-27-21 (24:46)
Biggest Obstacle Between You and Your Goals! | Coach Emma Seiteri | 8-24-21 (17:25)
Self Love | Coach Emma Seiteri | 9-7-21 (27:38)
Identifying Values & Strengths | Coach Emma Seiteri | 9-21-21 (36:19)
Body Scan & Group Meditation | Coach Emma Seiteri | 10-5-21 (43:32)
Reaction or Response? | Coach Emma Seiteri | 10-19-21 (28:24)
Your Motivation to Change | Coach Emma Seiteri | 11-2-2021 (45:43)
The Science Based Gratitude Practice | Coach Emma Seiteri | 12-14-2021 (40:49)
How To Get Back On Track After a Diet Slip Up? | Coach Emma Seiteri | 12-14-2021 (45:39)
Alcohol & Social Pressure | Coach Ruari Jupp | 1-11-22 (81:00)
How to Break Bad Habits and Create Helpful Ones | Coach Emma Seiteri | 2-10-22 (49:51)
Mental Gains | Coach James Rector | 02-24-22 (59:34)
Tools For Setting and Achieving Goals | Coach Emma Seiteri | 03-17-22 (43:41)
Mental Gains | Coach James Rector | 04-07-22 (35:41)
Motivational Mondays
Getting Back On Track After A Diet Slip Up | Coach Emma Seiteri | 2-15-21 (39:35)
Setting Up The Perfect Morning Routine | Coach Emma Seiteri | 2-22-21 (34:28)
The Scale- Friend or Foe? | Coach Emma Seiteri | 3-1-21 (29:13)
Stress Management Strategies | Coach Emma Seiteri | 3-15-21 (34:18)
Tactics to Build Confidence | Coach Emma Seiteri | 3-21-21 (46:13)
Mental Strategies to Improve Your Training | Coach Emma Seiteri | 3-22-21 (50:40)
Mastering Self Control | Coach Emma Seiteri | 4-5-21 (44:00)
Journaling for Success, Growth & Healing | Coach Emma Seiteri | 4-12-21 (52:03)
The Keys To Sustainable Lifestyle Change | Coach Emma Seiteri | 4-19-21 (57:22)
Work Smarter, Not Harder! | Coach Emma Seiteri | 4-26-21 (44:47)
The Champion Mentality | Coach Emma Seiteri | 5-3-21 (50:34)
Improving Mindset During Dieting Part 1 | Coach Emma Seiteri | 5-3-21 (55:47)
Improving Mindset During Dieting Part 2 | Coach Emma Seiteri | 5-3-21 (49:39)
Visualization for Success in Your Fitness Journey | Coach Emma Seiteri | 5-24-21 (46:46)
Nutrition Masterclass
Nutrition Masterclass I Coach Michael Watton I 3-8-22 (74:46)
Nutrition Masterclass | Coach Mark Watton | 04-05-22 (59:35)
Technique Masterclass
Technique Masterclass | Coach Laura Marks | 6-11-20 | Conventional DL (60:52)
Technique Masterclass | Coach Laura Marks | 6-17-20 | Bench Press Technique (69:02)
Technique Masterclass | Coach Laura Marks | 6-24-20 | Proper Plank Technique (44:32)
Technique Masterclass | Coach Laura Marks | 7-1-20 | Proper Squat Technique (82:16)
Technique Masterclass | Coach Laura Marks | 7-7-20 | How To Have Proper Lat Engagement (63:57)
Technique Masterclass | Coach Laura Marks | 7-26-20 | Proper Lunge Technique (64:22)
Technique Masterclass | Coach Laura Marks | 8-5-20 | All About The QL Quadratus Lumborum And Why It Is Important (75:45)
Technique Masterclass | Coach Laura Marks | 8-12-20 | How To Activate Your Glutes (52:45)
Technique Masterclass | Coach Laura Marks | 8-19-20 | How To Properly Engage Your Biceps & Triceps (34:40)
Technique Masterclass | Coach Laura Marks | 9-2-20 | Master your Warm Ups (77:46)
Technique Masterclass | Coach Laura Marks | 9-9-20 | Proper Technique With The Bulgarian Split Squat (45:56)
Technique Masterclass | Coach Laura Marks | 9-16-20 | Thrusters Pushpress BB DB, SN JK grip (47:15)
Technique Masterclass | Coach Laura Marks | 10-14-20 | Monster Walks (58:48)
Technique Masterclass | Coach Laura Marks | 11-27-20 | Single Leg Squat Step Ups (68:15)
Technique Masterclass | Coach Laura Marks | 12-9-20 | Shoulder Pain and Prevention (63:44)
Technique Masterclass | Coach Laura Marks | 12-23-20 | Weightlifting shoes straps wrist wraps and Hand care (60:47)
Technique Masterclass | Coach Laura Marks | 1-6-21 | Deadlifts Part 1 CONV vs SUMO vs TRAP HEX (59:19)
Technique Masterclass | Coach Laura Marks | 1-6-21 | Deadlifts Part 2 RDL SLDL Good-Mornings (64:51)
Technique Masterclass | Coach Laura Marks | 2-17-21 | Lateral Raises (58:09)
Technique Masterclass | Coach Laura Marks | 3-10-21 | Calves (55:14)
Technique Masterclass | Coach Laura Marks | 3-24-21 | Hamstring Curls (65:27)
Technique Masterclass | Coach Laura Marks | 5-12-21 | Grip Strength (51:55)
Technique Masterclass | Coach Laura Marks | 5-26-21 | Ankles (45:50)
Technique Masterclass | Coach Laura Marks | 6-16-21 | Tape Chalk Hook Grip (51:38)
Technique Masterclass | Coach Laura Marks | 8-11-21 | Recovering from Injury (122:28)
Technique Masterclass | Coach Laura Marks | 9-8-21 | Barbell Technique From The Floor (115:07)
Technique Masterclass | Coach Laura Marks | 10-20-21 | Snatch Grip (49:10)
Technique Masterclass | Coach Laura Marks | 1-12-21 | How to Become More Coachable (92:20)
Vegan Superhero Training
Controlling Habits Behaviours | Leif & Anders | 3-2-20 (62:59)
Warrior Mindset | Leif & Anders | 3-20-20 (78:07)
Overcoming Adversity | Leif & Anders | 3-20-20 (62:19)
Types of Failure | Leif & Anders | 3-24-20 (43:27)
Seize Opportunities During Crisis | Leif & Anders | 4-14-20 (74:25)
The X Factor for Fitness Success | Leif & Anders | 4-22-20 (64:01)
How to Master Your Time and Get More Done | Leif & Anders | 4-28-20 (93:00)
The Warrior Mentality | Leif & Anders | 5-5-20 (83:28)
Can't or Won't | Leif & Anders | 5-19-20 (60:45)
Meal Timing and Fat Loss | Leif & Anders | 6-2-20 (42:06)
How to Break Through Plateaus | Leif & Anders | 6-16-20 (44:57)
The Effects of Exercise and Nutrition on Mental Health | Leif & Anders | 6-23-20 (34:42)
Trust the Process | Leif & Anders | 7-14-20 (35:09)
How to Shred Fat and Build Lean Vegan Muscle | Leif & Anders | 8-18-20 (30:49)
5 Laws of Vegan Fitness | Leif & Anders | 10-25-20 (57:04)
Vegan Creatine | Leif & Anders | 11-8-20 (39:41)
The “I’ll Be Happy When…” Syndrome | Leif & Anders | 12-3-21 (44:41)
How to Break Through Fat Loss Plateaus | Leif & Anders | 12-12-21 (68:22)
How to Get Back on Track After Illness or Injury | Leif & Anders | 1-30-22 (52:22)
How Fast Should You Expect to See Results | Leif & Anders | 2-27-22 (31:34)
Commit NOW and Figure the Rest Out Later | Leif & Anders | 2-13-22 (39:45)
Yoga
60 min Group Yoga | Coach Laura Marks | 9-23-20 (56:25)
Group Yoga | Coach Laura Marks | 10-7-20 (58:59)
Yin yoga 60 Minutes | Coach Laura Marks | 11-18-20 (69:41)
Wall Yin Practice 60 minutes | Coach Laura Marks | 12-2-20 (69:41)
Foam rolling and Chair Yoga 1 hour 10 min | Coach Laura Marks | 12-30-20 (72:40)
Yin Yoga 60 min low back hips and hamstrings | Coach Laura Marks | 2-10-21 (80:02)
Yin Yoga Hips_Hamstrings 60 minutes | Coach Laura Marks | 2-24-21 (73:18)
Yin lower back release 60 min | Coach Laura Marks | 4-29-21 (67:31)
Yin yoga upper body (shoulders) 60 minutes | Coach Laura Marks | 5-5-21 (58:22)
Yin Yoga Chest and Shoulders | Coach Laura Marks | 5-27-21 (64:07)
Yin yoga Calm in the storm 60 minutes | Coach Laura Marks | 6-2-21 (67:54)
Wall Yin for hips and hamstrings | Coach Laura Marks | 6-9-21 (56:27)
Yin Yoga Hip Opening with and with out Wall 60min | Coach Laura Marks | 7-21-21 (68:43)
Yin practice 60min Cultivating Courage to Speak Truth | Coach Laura Marks | 10-13-21 (56:05)
Yin Yoga 60min Permission to Breathe | Coach Laura Marks | 11-10-21 (61:57)
Yin Yoga Deep Stretches 60 Min | Coach Laura Marks | 12-8-21 (62:17)
Yin Yoga Be Present 75 minutes | Coach Laura Marks | 12-22-21 (72:40)
MODULE 8: Motivational Videos
WATCH THIS FIRST!! (1:06)
EMBRACE THE HATE - Powerful Motivational Video (3:26)
I WILL NOT SURRENDER - Best Motivational Video (3:16)
DO WHAT IS HARD - Powerful Motivational Video (3:05)
GOING THROUGH HELL - Powerful Motivational Video (3:06)
DEDICATION - Powerful Motivational Video (3:08)
DON'T LET YOUR DREAM DIE - Best Motivational Video (3:01)
CONSISTENCY - Powerful Motivational Video (2:57)
CONTROL YOUR MIND - Best Motivational Video (3:04)
GO THE DISTANCE - 2019 Motivational Video (3:22)
BECOME OBSESSED - Best Motivational Video (2:51)
ENDURE THE PAIN - Powerful Motivational Video (3:13)
HARD WORK & PATIENCE - Powerful Motivational Video (2:54)
GET UNCOMFORTABLE - Powerful Motivational Video (3:08)
DO THE HARD THINGS - Best Motivational Video (2:51)
FEAR OF THE UNKNOWN - Powerful Motivational Video (3:48)
DON'T BE MOST PEOPLE - Powerful Motivational Video (2:58)
FOCUS - Powerful Motivational Video (3:19)
BELIEVE YOU CAN - Best Motivational Video (2:58)
DO YOU REALLY WANT IT - Best Motivational Speech (2:46)
I WILL GET THROUGH THIS - Powerful Motivational Speech (3:05)
FACE YOUR FEARS - Powerful Motivational Video (2:55)
DECIDE TO WIN - Best Motivational Video (3:00)
FIGHT THROUGH IT - Powerful Motivational Video (2:56)
DON'T GIVE UP ON YOUR DREAMS - Powerful Motivational Video (3:41)
GO ALL IN - Best Motivational Video (2:53)
DON'T LOSE HOPE - Powerful Motivational Speech (3:02)
I WILL NOT BE DEFEATED - Best Motivational Video (3:18)
FEELINGS - Best Motivational Video (3:15)
EMBRACE FEAR - Powerful Motivational Video (3:40)
GOING THROUGH HARD TIMES - Best Motivational Video (3:04)
DETERMINED - Best Motivational Video (2:55)
DISTRACTIONS - Powerful Motivational Video (2:56)
GO THE EXTRA MILE - Powerful Motivational Video (2:58)
DECISIONS - Powerful Motivational Video (3:04)
I WILL NOT GIVE UP - Powerful Motivational Speech (3:07)
DON'T WASTE YOUR LIFE - Best Motivational Video (3:18)
BE RELENTLESS - Best Motivational Video (3:19)
I WILL NOT QUIT - Best Motivational Video (3:03)
#1 HABIT OF SUCCESSFUL PEOPLE - Best Motivational Video (3:28)
FINISH WHAT YOU START - Powerful Motivational Video (2:52)
HATERS - Best Motivational Video (3:18)
DAILY DISCIPLINE - Powerful Motivational Video (3:10)
I WILL MAKE IT HAPPEN - 2019 Motivational Video (2:59)
GOING THROUGH TOUGH TIMES - Powerful Motivational Speech (3:30)
DON'T COMPETE. DOMINATE. - Best Motivational Video (2:51)
OPPORTUNITIES - Best Motivational Video (2:51)
I'VE COME TOO FAR TO QUIT - Best Motivational Video (3:35)
OBSESSION - Powerful Motivational Video (2:52)
MENTAL TOUGHNESS - Best Motivational Video (3:02)
TAKE ACTION - Best Motivational Video (3:08)
LESS TALK. MORE ACTION. - Best Motivational Video (2:50)
STOP WASTING TIME - Best Motivational Video (3:14)
OUTLAST THE PAIN - Powerful Motivational Video (3:19)
REFUSE TO LOSE - Best Motivational Video (2:43)
ROCK BOTTOM - Powerful Motivational Speech (3:34)
WHEN ALL HOPE IS LOST - Powerful Motivational Video (4:24)
NOW IS YOUR TIME - Best Motivational Video (2:53)
NO REGRETS - Powerful Motivational Video (3:14)
STAY HUNGRY - Powerful Motivational Video (2:52)
KEEP DOING IT - Powerful Motivational Video (3:10)
STAY FOCUSSED - Best Motivational Video (3:07)
KEEP GOING FORWARD - Best Motivational Video (2:54)
THE CLOCK NEVER STOPS - Best Motivational Video (2:39)
PERSISTENCE - Best Motivational Video (2:44)
MINDSET OF A WINNER - Powerful Motivational Video (2:54)
TAKE RESPONSIBILITY - Powerful Motivational Video (3:23)
THE STRUGGLE - Best Motivational Video (3:07)
RESILIENCE - Powerful Motivational Video (2:44)
TODAY IS THE DAY - Best Motivational Video (3:06)
THE JOURNEY - Powerful Motivational Video (3:04)
MASTER YOUR MIND - Best Motivational Video (2:58)
NEVER GET COMFORTABLE - Best Motivational Video (2:53)
NO EASY WAY OUT - Powerful Motivational Video (2:34)
THE POWER OF BELIEF - Best Motivational Video (1) (3:05)
WEAK FEELINGS - Best Motivational Video (3:09)
MAKE THIS YOUR YEAR - 2019 Motivational Video (3:09)
WHAT YOUR LIFE COULD BE LIKE - Best Motivational Video (3:04)
THE POWER OF BELIEF - Best Motivational Video (3:05)
KEEP GOING HARD - Best Motivational Video (2:41)
TAKE CONTROL OF YOUR MIND - Best Motivational Speech (3:09)
I WILL SUCCEED - Powerful Motivational Video (3:19)
PERSEVERANCE - Powerful Motivational Video (2:50)
STOP PROCRASTINATING - Powerful Motivational Video (3:07)
THE PROCESS - Powerful Motivational Video (3:17)
PUSH THROUGH THE PAIN - Best Motivational Video (3:00)
NO SHORTCUTS - Best Motivational Video (3:12)
I WON'T STOP - Powerful Motivational Video (3:02)
TIME IS RUNNING OUT - Best Motivational Video (2:46)
NO MATTER HOW HARD IT GETS - Powerful Motivational Speech (4:20)
KEEP PUSHING - Powerful Motivational Video (2:47)
LIFE WILL HIT YOU - Best Motivational Video (4:06)
PUSH THROUGH FEAR - Powerful Motivational Video (3:18)
KEEP PUSHING FORWARD - Powerful Motivational Video (2:46)
I'M GOING TO WIN - Best Motivational Video (2:43)
THIS IS NOT THE END - Powerful Motivational Speech (2:48)
WHEN LIFE HITS YOU - Powerful Motivational Video (3:09)
WIRED DIFFERENTLY - Powerful Motivational Video (2:04)
YOU WILL GET THROUGH THIS - Best Motivational Speech (3:51)
WHEN LIFE GETS HARD - Best Motivational Video (3:04)
YOU'VE COME TOO FAR TO QUIT - Powerful Motivational Speech (3:10)
WORK ETHIC - Best Motivational Video (2:57)
YOU VS YOU - Best Motivational Video (2:55)
YOU HAVE TO MAKE IT HAPPEN - Powerful Motivational Video (3:04)
YOU WILL NOT DEFEAT ME - Powerful Motivational Video (3:23)
WHEN LIFE BREAKS YOU - Best Motivational Video (3:12)
MODULE 9: At-Home Workouts
WORKOUTS
VSA Home Workout System - Follow-Along Workout Videos (495:16)
Inverted Row Level 1 (0:14)
Inverted Row Level 4 (0:08)
Inverted Row Level 3 (0:07)
Hip Thrust Level 1 (0:13)
Hip Thrust Level 2 (0:14)
Hip Thrust Level 3 (0:14)
Hip Thrust Level 4 (0:12)
Romanian Deadlift Level 1 (0:16)
Romanian Deadlift Level 2 (0:20)
Romanian Deadlift Level 3 (0:20)
Romanian Deadlift Level 4 (0:28)
Push-up Level 1 (0:11)
Push-up Level 2 (0:12)
Push-up Level 3 (0:11)
Push-up Level 4 (0:22)
Preacher Curl Level 1 (0:12)
Preacher Curl Level 2 (0:19)
Preacher Curl Level 3 (0:16)
Preacher Curl Level 4 (0:21)
Lateral Raise Level 1 (0:16)
Lateral Raise Level 2 (0:19)
Lateral Raise Level 3 (0:14)
Lateral Raise Level 4 (0:17)
Side Lunge to Curtsy Lunge Level 1 (0:14)
Side Lunge to Curtsy Lunge Level 2 (0:21)
Side Lunge to Curtsy Lunge Level 3 (0:24)
Side Lunge to Curtsy Lunge Level 4 (0:22)
Pull-ups/Pull-downs Level 1 (0:21)
Pull-ups/Pull-downs Level 2 (0:14)
Pull-ups/Pull-downs Level 3 (0:10)
Pull-ups/Pull-downs Level 4 (0:08)
Squat To Press Level 1 (0:13)
Squat To Press Level 2 (0:18)
Squat To Press Level 3 (0:18)
Squat To Press Level 4 (0:21)
Nordic Hamstring Curl Level 1 (0:17)
Nordic Hamstring Curl Level 2 (0:24)
Nordic Hamstring Curl Level 3 (0:18)
Nordic Hamstring Curl Level 4 (0:18)
Over-The-Head Tricep Extension Level 1 (0:08)
Over-The-Head Tricep Extension Level 2 (0:18)
Over-The-Head Tricep Extension Level 3 (0:21)
Over-The-Head Tricep Extension Level 4 (0:20)
Lying Hamstring Curl Level 1 (0:17)
Lying Hamstring Curl Level 2 (0:34)
Lying Hamstring Curl Level 3 (0:27)
Lying Hamstring Curl Level 4 (0:33)
Alternating Press Level 1 (0:15)
Alternating Press Level 2 (0:17)
Alternating Press Level 3 (0:13)
Alternating Press Level 4 (0:15)
Bulgarian Split Squat Level 1 (0:11)
Bulgarian Split Squat Level 2 (0:18)
Bulgarian Split Squat Level 3 (0:15)
Bulgarian Split Squat Level 4 (0:12)
Front Raise Level 1 (0:09)
Front Raise Level 2 (0:17)
Front Raise Level 3 (0:15)
Front Raise Level 4 (0:20)
Deadlift Level 1 (0:13)
Deadlift Level 2 (0:25)
Deadlift Level 3 (0:16)
Deadlift Level 4 (0:21)
Chest Fly Level 1 (0:18)
Chest Fly Level 2 (0:19)
Chest Fly Level 3 (0:18)
Chest Fly Level 4 (0:19)
ATG:Pistol Squat Level 1 (0:19)
ATG:Pistol Squat Level 2 (0:13)
ATG:Pistol Squat Level 3 (0:12)
ATG:Pistol Squat Level 4 (0:13)
Calf Raises Level 1 (0:16)
Calf Raises Level 2 (0:14)
Calf Raises Level 3 (0:11)
Calf Raises Level 4 (0:13)
Dips Level 1 (0:07)
Dips Level 2 (0:13)
Dips Level 3 (0:12)
Dips Level 4 (0:17)
Donkey Kick Level 1 (0:18)
Donkey Kick Level 2 (0:19)
Donkey Kick Level 3 (0:19)
Donkey Kick Level 4 (0:21)
Banded Glute Bridge Level 1 (0:09)
Banded Glute Bridge Level 2 (0:16)
Banded Glute Bridge Level 3 (0:13)
Banded Glute Bridge Level 4 (0:13)
Hammer Curl Level 1 (0:10)
Hammer Curl Level 2 (0:21)
Hammer Curl Level 3 (0:14)
Hammer Curl Level 4 (0:29)
Face Pull Level 1 (0:15)
Face Pull Level 2 (0:25)
Face Pull Level 3 (0:21)
Face Pull Level 4 (0:24)
Standing Bicep Curl Level 1 (0:13)
Standing Bicep Curl Level 2 (0:19)
Standing Bicep Curl Level 3 (0:19)
Standing Bicep Curl Level 4 (0:23)
Tricep Pushdown Level 1 (0:14)
Tricep Pushdown Level 2 (0:23)
Tricep Pushdown Level 3 (0:19)
Tricep Pushdown Level 4 (0:23)
Standing Y-Raise Level 1 (0:19)
Inverted Row Level 2 (0:08)
Standing Y-Raise Level 2 (0:15)
Standing Y-Raise Level 3 (0:14)
Standing Y-Raise Level 4 (0:24)
Table Row (0:15)
MODULE 10: Weight Training Techniques
Proper Lunge Technique (64:22)
How To Properly Engage Your Biceps & Triceps (34:40)
How To Activate Your Glutes (52:45)
Proper Conventional Deadlift Technique (60:52)
How To Have Proper Lat Engagement (63:57)
Bench Press Technique (69:02)
Barbell Technique From The Floor (1) (115:07)
Foam rolling and Chair Yoga 1 hour 10 min | Coach Laura Marks | 12-30-20
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