4 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.  In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow.  If there are tight areas focus on those areas and continue to breathe.

Phase 2: Wide Child’s Pose Position Breathing/Drawing In Maneuver

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with  wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their chest going closer to the ground.

1.    Quadruped Elbow to Knee *On all 4’s > Bring rt elbow to lt knee as you exhale > extend & rotate as far as possible on inhale (RT Elbow & LT Knee) *Relax shoulders *Look at hand *Lock shoulders back & down *Work on rotation *3B’s

2.    Quadruped Elbow to Knee * On all 4’s > Bring lt elbow to rt knee as you exhale > extend & rotate as far as possible on inhale (LT Elbow & RT Knee) *3B’s

3.    Side Lying Leg Raise (RT Leg) *3B’s *Head back *Lock shoulders back & down

4.    Side Lying Groin (LT Leg) *Bottom legs goes up *3B’s *Head back *Lock shoulders back & down

5.    Side Lying Leg Raise (LT Leg) *3B’s *Head back *Lock shoulders back & down

6.    Side Lying Groin (RT Leg) *3B’s *Head back *Lock shoulders back & down

7.    Supine Bridge Hold with Straight Leg Raise (RT Leg) *Keep hips up & level *Get a good stretch- toes to nose *3B’s *Knees together

8.    Supine Bridge Hold with Straight Leg Raise (LT Leg) *Keep hips up & level *Get a good stretch- toes to nose *3B’s *Knees together

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 3 total sets (1 set each movement) for Phase 3

Phase 4: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *Goal is blood flow, not max effort

1.    Sprinters Lunge (30s each side) *Alt. sides *Opp. arm & leg *Hold for 2s *Explode back to start

2.    Push-Ups *Shoulders back & down-Lock *Educate about core and the need to engage for burpee challenge *Hold at bottom for 2s and explode up *Elbows in

3.    Squats  *Hinge from hip *Hold at bottom for 2s and explode up

 Challenge: