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!

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 THE 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, continuing to work on LEVEL 5 BREATHOGRAPHY, which means up to 8 Second Breath Retentions.

IMPORTANT!!: If you feel as though you aren’t quite ready for the length of the hold, as this is a jump from last week, please just go for as long as you can (there should never be the dizziness of reduced quality of movement…if there is, simply go back to nasal breathing for the following exercise), and then go to nasal breathing, keeping the Ribbon loose around the waist during the remainder of the requested breath retention. 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) will accelerate to challenge your brain more greatly, adding in focus on LOW IMPACT plyometrics and HOW this is done (see below for notes on that!)

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

3. Maintaining the DEEPEST core connection in your Breath-Retentions…don’t worry, this is a work in progress!

Gaining strength and endurance in all of our functional movements

ADDING resistance to our LEG STRENGTH! WooHoo, these are going to start to burn!

LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY

ADDED RESISTANCE IN LEG EXERCISES

If the progressions of adding weight compromise your form, then simply do not progress quite as much.

END OF THE SESSION FULL PUSHUPS WITH MOBILITY

You can keep these kneeling IF the full push-up is too much of a progression, and you feel as though you cannot maintain your Engaged Exhale or your arms form. By the way, try to keep your elbows at a 45 ° angle in your push-ups and SCREW your hands into the ground, so if the ground were slippery, the hands would turn out (this engages your rotator cuff, keeping the shoulders safe as you progress your pushup!)

ALL OTHER MODIFICATIONS HAVE BEEN TALKED ABOUT ON PREVIOUS WEEKS!