Programming Plan - Week 1 Assignment 1 - Upper Body Focus

1

Breathe

  • BOLT Score Recorded
  • 2 mins of Triangle Breath
  • Light Exhaled Breath Holds (5 sec x 12)
  • MBT Walk

2

Move

  • Forward and Backward Athletic Stance Banded Hip Walks (20 steps/foot/direction)
  • Lateral Athletic Stance Banded Hip Walks (20 steps/foot/direction)
  • Half Lunge – Upper Body Run;
    • Scapula and Shoulder GH CARs
    • Lumbar Tilts and TSpine Openers
  • One-Arm Quadruped Global Hip CARs (3x/leg/direction)
Exercise Sets Reps
Breath Hold Push Ups 3 Target 30 using mini-sets of 6
Quickly Controlled Burpees 3 25
Crucifix Push Ups 3 Target 15 - Shoulder Blade Pinch
Plank to Lunge Transfers 3 10/side - Add Rotation
Dive-Bomber Push Ups 3 Target 8

3

Compete

  • Seated – Scapula and Shoulder GH CARs
  • 3-5 mins of Breathe Light with 4 in 6 out (seconds) ‘Cadence Focus’

Complete

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