Programming Plan - Week 1 Assignment 2 - Lower Body Focus

1

Breathe

  • BOLT Score Recorded
  • 2 mins of Triangle Breath and Light Breath Holds
  • 5 Maximal Breaths with 5 Second holds on Expulsion
  • 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)
  • Kung Fu Horse – Upper Body Run;
    • Scapula Heavy Block CARs and UniLateral Shoulder GH CARs
  • Anatomical Segmented Spine*
  • Kneeling – Neck, Tspine and Lumbar CARs
  • Quadruped Global Hip CARs (5x/leg/direction)
* Time your movement with your breath – inhale extend, exhale flex
Exercise Sets Reps
Single Leg RDL 3 Target 30 using mini-sets of 6
Controlled Jumping Squats 3 12-15
Straddle Good Mornings 3 12-15 Arms Overhead
Bulgarian Squats 3 8-10/side - Elevated back foot
Single Leg Balanced - Strider to Flexion 3 Target 10/side
  • Challenge:  Single Leg Milestone Reaches 4/side

3

Compete

  • 1/2 Bear/Straddle – Tibia and Ankle CARs
  • 3-5 mins of Breathwork:
    • 4 in 6 out (seconds) ‘Cadence Focus’ 1-2mins
    • Breathe Light reduced flow  1-2mins
    • 5 Maximal Expansive Breaths, 5 Maximal Expulsive Breaths, 5 Maximal Breaths with some light holds
    • Enjoy… 

Complete

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