MONDAY

MONDAY

Happy Monday HYPOXONAUT TRIBE!

Here is our HYPOXIX WEEK! We are currently in Week 8 Breathography. Over the course of this week, I will challenge you with 3 short activities each day to optimize your brain, breath, and body!

MORNING RISE: 5 minute CORE FINISHER [set up your core, posture, and breath for the day!]

MID-DAY OR AFTER WORK, LEVEL 3 WORKOUT: [30 minute total body] PLEASE SEE SPECIAL NOTE BELOW ON HOW TO MODIFY LEVEL OF BREATHOGRAPHY IF YOU ARE NOT ADVANCED IN THE BREATH, BUT ARE FOLLOWING THIS ADVANCED CLASS!

PRE-BED STRETCH 6 MINUTES: [enhance your sleep by combining stretching with Breathography]

This week, we add in longer breath retentions to improve our daily calm and core control. Here are a combination of 3 videos (one upon rising, a workout mid-day, and a pre-bed calming routine that will keep your brain, breath, and body results progressing forward!) This week starts out with bang with a LEVEL 3 total body strength from the Nostrand series. If you are NOT level 3 in terms of Breathography, move to nasal breathing when you have to let go of the breath. In terms of movement, performing the exercise isometric (stationary) or at partial range of motion is also extremely beneficial.

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the ATLANTIC series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!

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MONDAY
  • Core Finisher Level 5 “The Anti-Rotator”

    WORKOUT GOAL: CORE strength

    This Core FINISHER strengthens the endurance of rotational muscles such as multifidi and obliques simultaneously with your deep abs! Your rotator cuff also gets a great workout in the posterior chain BirdDog exercise. Perform this one 3x a week, and you are preventing...

  • 29min LIVE! [L3W5]

    WEEK 5

    9/26/22

    CLASS PILLAR RATINGS:
    • Cognition Cardio 3
    • Breathography 7
    • Impact 1

    WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

    This advanced workout leaves no muscles behind. With an added focus on pushing and pulling, and diving deep in...

  • Calves, Quads, Glutes

    Equipment:
    Wall
    Towel
    Ab-Ribbon