Where it all begins

What is your BOLT score. Come back and check often:

Measure your Range of Motion:

Follow along and give it a try:

This is the full max expansive breathing exercise that will show up as part of your mobility program. Make sure it’s appropriate for you to be doing it:

A note on mouth taping: Keep an open mind and check with your doctor first

Starting from the inside out

Can you expand into all areas as you breathe? If not then this is your priority. Check your position and check to see how it improves as you progress through your program:

Can you pressurize all areas equally without using your breath? If not, this is your starting point for your core training:

Can you coordinate both BREATH and PRESSURE?

Find the right position for you and try 2 sets of 5-10 reps:

Find the right position for you and try 2 sets of 5-10 reps:

Find the right position for you and try 2 sets of 5-10 reps:

Spine segmentation is hugely important. Can you coordinate Breath AND Pressure AND Movement all together? This will show up in your Mobility and Strength training days.

Mobility

Follow along and make notes: 1) Do you have any pain? 2) Any pinching? 3) What is your range of motion? 4) What is the quality of your rotations? (are they smooth and can you keep other body parts still):

Here is some variety for your daily CARs:

Strength Training Principles

The following PDF outlines two very basic but very effective forms of conditioning you are encouraged to do alongside your strength and mobility training.  This builds a foundation for all other forms of conditioning.