Body

Complete levels 1-5 in order. We recommend repeating each level for 5 days before moving onto the next level.

Sub-category - Strength
Levels - 1-5

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Repeat this exercise section each day for 5 days.
Rules of the exercise:
1) body is a unit, keep straight line head to toe
2) breathing is king, breathe in on way down, breathe out on way up
3) struggle on your last few reps, if you're not struggling do more reps
Level 1: Wall push ups. Hands on a wall or high counter top, legs far away from the wall, and keep a good alignment from head to toe
Level 2: Bench or Box Push Ups. Find a bench or low box and doing push ups lower to the ground.
Level 3: "Regular" push ups.
Level 4. Decline Push Ups. Hands on the floor, feet on a bench or other stable object.
Work up to 3 sets of 20-25
Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise
1 - What was your mindset and energy level like before starting the workout today (Ex: determined, anxious / feeling energetic, feeling tired) ?
2 - The amount of reps accomplished in each set, for levels 1-4?
3 - Did you concentrate on proper technique? Which sets(and reps optional) in each level 1-4 did your technique succeed/suffer for 1) Full Body Unit - 2) Breathing?
4 - Which number set(and reps optional) for levels 1-4 did you start to struggle and lose energy?
5 - Did you notice any differences rest of day after completing the exercise each day (sleep quality, mood, energy, breathing, stress level, strength, posture, digestion)?
How this set of levels will help benefit you and your life.
1) Body (Strength) Levels 1-5
Level 1 - Working on the chest, glutes, core, triceps. Understanding to use muscles in tandem, using proper breath work. Learning to push past struggle. Pushing muscles are the driving force to energy output, breathing and blood pressure.
2) CORRECTING : spine alignment, posture, muscle tandem functions, hormone production, blood pressure, restlessness, inflammation, brain balance, fatigue, mind body connection, laziness
3) ENHANCING : internal organs stability, respiration, recovery time, inhalation, muscle endurance, body balance, muscle strength, blood circulation, mobility, flexibility, posture muscles, spine stability, concentration, work ethic
4) UNLOCKING POTENTIAL : creativity working together with logic, durability to work through struggle, inner motivation to push forward towards goals, standing tall with correct posture creating a confident presence, breathing patterns to combat anxiety and stressful situations, strength in times of weakness

Level 1 - Pushing Progress

Repeat this exercise section each day for 5 days.
Rules of the exercises:
1) Tempo(slow is smooth, smooth is fast)
2) Lengthen spine on the pull
3) Mindset(imagine pulling yourself closer to something in life)
Level 1: Hanging. Simply hang from a bar and breathing fully for 1 minute at a time. 3 sets
Level 2: Assisted pull ups. Grab a chair or bench and put it under the bar. Do traditional pull ups, but use the legs on the bench to help as little as possible to get your full 3 sets of 10-12 reps.
Level 3: Eccentric/negative pull ups. Jump up to the top of the pull up position, then lower yourself down as slowly as you can to the bottom. 3 sets of 10-12 negatives.
Level 4: Chin ups. Palms turn around to face your face, and using biceps, shoulders and lats, pull up just until your chin is level with the bar and lower down for 3 sets of 10-12 reps.
Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise
1 - What was your mindset and energy level like before starting the workout today (Ex: determined, anxious / feeling energetic, feeling tired) ?
2 - What was the amount of reps accomplished in each set for levels 1-4?
3 - Did you concentrate on proper technique? Which sets(and reps optional) in each level 1-4 did your technique succeed/suffer for 1) Tempo - 2) Spine Lengthen - 3) Mindset?
4 - Which number set(and reps optional) for levels 1-4 did you start to struggle and lose energy?
5 - Did you notice any differences rest of day after completing the exercise each day (sleep quality, mood, energy, breathing, stress level, strength, posture, digestion)?
How this set of levels will help benefit you and your life.
1) Body (Strength) Levels 1-5
Level 2 - Working on the lats, core, shoulders, glutes. Improving pulling muscles which are responsible for energy regeneration, inhalation and restoring balance to proper posture
2) CORRECTING : spine alignment, posture, muscle tandem functions, hormone production, blood pressure, restlessness, inflammation, brain balance, fatigue, mind body connection, laziness
3) ENHANCING : internal organs stability, respiration, recovery time, inhalation, muscle endurance, body balance, muscle strength, blood circulation, mobility, flexibility, posture muscles, spine stability, concentration, work ethic
4) UNLOCKING POTENTIAL : creativity working together with logic, durability to work through struggle, inner motivation to push forward towards goals, standing tall with correct posture creating a confident presence, breathing patterns to combat anxiety and stressful situations, strength in times of weakness

Level 2 - Pulling Progress

Repeat this exercise section each day for 5 days.
Rules of Exercise: Be hip driven, not spine driven
1) Prisoner Squats: Hands behind the head, elbows open, and chest up. 3 sets of 20-30.
Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise
1 - What was your mindset and energy level like before starting the workout today (Ex: determined, anxious / feeling energetic, feeling tired) ?
2 - The amount of reps accomplished in each set 1-3?
3 - Did you concentrate on proper technique? Which sets(and reps optional) did your technique succeed/suffer for 1) Depth - 2) Chest Up & Forward ?
4 - Which number set 1-3(and reps optional) did you start to struggle and lose energy?
5 - Did you notice any differences rest of day after completing the exercise each day (sleep quality, mood, energy, breathing, stress level, strength, posture, digestion)?
How this set of levels will help benefit you and your life.
1) Body (Strength) Levels 1-5
Level 3 - Working on hips, glutes, quads, core. Understanding to be hip driven instead of spine driven. Without being hip driven, the spine takes the load and causes back pain and injuries.
2) CORRECTING : spine alignment, posture, muscle tandem functions, hormone production, blood pressure, restlessness, inflammation, brain balance, fatigue, mind body connection, laziness
3) ENHANCING : internal organs stability, respiration, recovery time, inhalation, muscle endurance, body balance, muscle strength, blood circulation, mobility, flexibility, posture muscles, spine stability, concentration, work ethic
4) UNLOCKING POTENTIAL : creativity working together with logic, durability to work through struggle, inner motivation to push forward towards goals, standing tall with correct posture creating a confident presence, breathing patterns to combat anxiety and stressful situations, strength in times of weakness

Level 3 - Hinging

Repeat this exercise section each day for 5 days.
1) Lie down on your back.
2) Arms up on the ground over your head, and legs straight out.
3) Roll over without using arms or legs to your belly and back to the back.
4) Repeat to the other side.
5) 5 total rolls per direction.
Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise
1 - What was your mindset and energy level like before starting the workout today (Ex: determined, anxious / feeling energetic, feeling tired) ?
2 - Was this exercise easy/hard to do today?
3 - Was one side easier than the other, if yes which one?
4 - Were you able to stay straight like a straw or did the body curve or overcompensate somehow today?
5 - Did you notice any differences rest of day after completing the exercise each day (sleep quality, mood, energy, breathing, stress level, strength, posture, digestion)?
How this set of levels will help benefit you and your life.
1) Body (Strength) Levels 1-5
Level 4 - Working on core, obliques, lats, spine muscles. Understanding twisting is important to mobilize the spine helping aid digestion, internal organs, respiration and hormone production. Without twisting our organs can become crushed, posture can't be fixed, spine starts to wear down.
2) CORRECTING : spine alignment, posture, muscle tandem functions, hormone production, blood pressure, restlessness, inflammation, brain balance, fatigue, mind body connection, laziness
3) ENHANCING : internal organs stability, respiration, recovery time, inhalation, muscle endurance, body balance, muscle strength, blood circulation, mobility, flexibility, posture muscles, spine stability, concentration, work ethic
4) UNLOCKING POTENTIAL : creativity working together with logic, durability to work through struggle, inner motivation to push forward towards goals, standing tall with correct posture creating a confident presence, breathing patterns to combat anxiety and stressful situations, strength in times of weakness

Level 4 - Twisting

Repeat this exercise section each day for 5 days.
1) Get on the floor, hands and knees so the hands are under the shoulders and knees under the hips.
2) Tip the pelvis forward to place an arch in the lower back.
3) Lift the knees 4-6 inches off the ground.
4) Moving the opposite foot and hand at the same time, 'crawl' forward 6-8 inches at a time.
5) No matter how many forward you do, you must do the same amount backwards!
6) Work up to 3 sets of 10 forward and 10 backward (remembering to breathe!)
Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise
1 - What was your mindset and energy level like before starting the workout today (Ex: determined, anxious / feeling energetic, feeling tired) ?
2 - The amount of reps accomplished in each set 1-3?
3 - Did you concentrate on proper technique? Which sets 1-3(and reps optional) did your technique succeed/suffer for 1) Balance - 2) Spine Neutral - 3) Having Fun?
4 - Which number set 1-3(and reps optional) did you start to struggle and lose energy?
5 - Did you notice any differences rest of day after completing the exercise each day (sleep quality, mood, energy, breathing, stress level, strength, posture, digestion)?
How this set of levels will help benefit you and your life.
1) Body (Strength) Levels 1-5
Level 5 - Working on core, arms, legs, glutes, spine, hips. The bear crawl is balancing our left brain(controls right side of body & logic) and right brain(controls left side of body & creativity) properly to help use logic with creativity together. All elements learned from previous levels are incorporated here together to test all at once.
2) CORRECTING : spine alignment, posture, muscle tandem functions, hormone production, blood pressure, restlessness, inflammation, brain balance, fatigue, mind body connection, laziness
3) ENHANCING : internal organs stability, respiration, recovery time, inhalation, muscle endurance, body balance, muscle strength, blood circulation, mobility, flexibility, posture muscles, spine stability, concentration, work ethic
4) UNLOCKING POTENTIAL : creativity working together with logic, durability to work through struggle, inner motivation to push forward towards goals, standing tall with correct posture creating a confident presence, breathing patterns to combat anxiety and stressful situations, strength in times of weakness

Level 5 - Bear Crawls