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, adding in some LEVELS 3 AND 4 BREATHOGRAPHY, which means up to 6 Second Breath Retentions. 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 your 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
LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY
PLYOMETRICS
We will begin to add in some LOW IMPACT plyometrics this week (very gentle jumps off the ground in combination with some of our agility movements). How is this done? LOW-DECIBEL LANDING! Meaning, don’t make a sound when you land, keep your core engaged with Breath Cycle, and limit VERTICAL displacement in the movement. This means, limiting the AMOUNT that you jump off the ground. Because we are not competing in the Olympics, we don’t need to gain a ton of height with our jumps, we are simply adding some sporadically in here and there to challenge the elasticity of our tendons, Type 2 muscle fibers, and get that HR up, so add these plyos in, but SAFELY!
IF you have had a previous spine injury or other joint injuries that may compromise this movement, please do not leave the ground with your movement, and instead, simply lift the heels off the ground as if performing a calf raise here!
HALF KNEELING STEP UP:
Same notes as the previous week, if this overhead press progression is too much for you, please begin in a simple split stance up to balance instead of starting in half kneeling on the ground!
PLANK with a single ARM
If you cannot keep the low back stable (balancing a glass of water on your low back), you will want to maintain both arms on a chair in plank here!
Up Next in FREE 8 WEEK COHORT!
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WEEK 4 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsPLEASE 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 B...
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WEEK 5 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsTAKE 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 applie...
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WEEK 6 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsPLEASE 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 B...