Programming Plan - Week 1 Assignment 3 - Full Body Love

1

Breathe

  • BOLT Score Recorded
  • 2 mins of Triangle Breath
  • 4 rounds of Connected Breath 5+ Maximal Exhales
  • MBT Walk

2

Move

  • Breath Light Jogging Breath Holds – 7rounds 12steps
  • Anatomical Twisted Lunges*
  • Lateral Athletic Stance Banded Hip Walks (20 steps/foot/direction)
  • Seated – Upper Body Run;
    • Neck, TSpine and Lumbar CARs
    • Scapula and Shoulder GH CARs
  • *Anatomical Segmented Spine
  • Quadruped Global Hip CARs (5x/leg/direction)
* Time your movement with your breath – Inhale extend (longer), exhale flex (smaller)
Exercise Sets Reps
Breath Held Curtsey Lunges 3 6-8/side; Hold breath after exhale
Plank - Global Hip CARs 3 4/side/leg
Kneel to Combat to Skater and Return 3 4/side - Own your millimetres
Floating Quadruped - Scapulae CARs 3 4 each direction
Single Leg Balanced - Milestone Touches 3 4 rounds/side - Slow with Control
  • Floating Quadruped Straight Leg Extension to Abdcution LiftOffs
  • Progression: One-Arm Base

3

Compete

  • *Anatomical Segmented Spine
  • 5 mins;
    • 2mins Breathe Light  – Slow the Flow
    • 2mins 4 count in 6 out Cadence Focus – Stay Light
    • 1min Free Flow, Just Listen…
* Time your movement with your breath – Inhale extend (longer), exhale flex (smaller)

Complete

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