EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
Dumbbells

PLEASE REPEAT THIS WORKOUT 3X OVER THE COURSE OF THE WEEK.

PLEASE POST YOUR HEART-RATE RESULTS HERE after your workout, preferably with a graph, so I can analyze how you are responding. Please post the date with your picture post! With the Polar Beat App, you can screenshot the final results and post them OR the activities app that connects to the Apple Watch. Let me know if you have any questions!
Therabands

TAKE NOTE OF THE EXERCISE MODIFICATIONS BELOW! As we progress through the weeks, I won’t list as many modifications below, because I will assume that you have read the exercise modifications from the previous week, and these can be easily applied to each week moving forward. I will list the ADDITIONAL exercises that might need modifications!

PREFERABLY, TAKE AT LEAST 48 HOURS OFF IN BETWEEN WORKOUTS!

DON’T FORGET THAT YOUR RECOVERY VIDEO FOR RIGHT AFTER YOUR WORKOUT IS THE ONE FROM WEEK 1 WORKOUT!

If you have questions about the workout, please ask in the Q&A forum.

The main goal for this week is to work on the quality of your 8-Second Engaged Exhale, adding in some short Breath Retentions. As the workouts progress in intensity, please ask questions in the Q&A forum on how to modify certain movements if you need to as these workouts are meant to be able to be performed by both an advanced Hypoxonaut and a novice with certain adjustments. In most cases, I am demonstrating the most advanced version of the exercise.

THIS WEEK’S FOCUS:
1. COGNITION (cognition cardio)

2. Endurance/stabilizer muscles (high rep, low weight)

3. Connecting to the deep core with Engaged Exhale and Ab-Ribbon (or you're made up version!)

Hip mobility in half kneeling

LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY

WARM-UP COMBO KNEELING COMBOS

PLEASE kneel on a thick pad to protect your knees if you have sensitive knees or knee injuries.

If you do not have the hip mobility to get to the floor in half kneel and maintain a standing position in a simple split stance (again, request in the Q&A forum that I make a short video if you have questions on any of these!)

If you are advanced enough to bring your back knee off the ground in the second half of exhale, make sure MOST of your body weight is on your front foot. There should be no pain in your back knee here!

SINGLE LEG BALANCE WITH KICK:

Make sure to keep the arch of your foot lifted in this exercise!

If you cannot maintain a stable pelvis while kicking, temporarily reduce the challenge by starting with no band around the ankles!

ALL CHAIR-TO-STAND EXERCISES:

Please regard the notes from last week in terms of sitting all the way down the chair for the squats we have in the programs!

WALL SIT:

If you cannot keep the ribs back, pressing equally into the wall, especially the rib on the SAME side of the standing leg, place both feet on the ground equally, so that you aren’t making compensations!