Breathe Strong - Yoga Power in 9 Weeks

Duration: 9 weeks (63 days), 5 days/week, Saturday-Sunday rest Objective: Master 11 exercises to enhance yoga and personal aspirations with breathwork and strength. Exercises: Sled, VMO Squats, Split Squats, Back Squat, Trap 3 Raise, DB Seated Good Morning, Romanian Deadlift, Incline Press, Overhead Press, External Rotation, Incline Powell Raise. Member Price: $127 (standard), $147 (with certificate) Delivery: Three Breaths Wellness site (videos, PDFs, critique submissions). Course Structure Phase 1: Moving with Breath (Weeks 1-3) Goal: Build form with yoga-like breath sync Focus: Inhale to extend, exhale to contract; light loads Content: Video demos, “Form Basics” checklists Critique: Self-review, optional peer feedback (Week 3) Phase 2: Slow to Strong (Weeks 4-6) Goal: Deepen strength with slow, breath-timed reps Focus: 3 breaths to extend, 3 to contract (9-sec reps), 3-4 sets to failure Content: “Breathwork for Stability,” “Common Mistakes” videos Critique: Peer + instructor feedback Phase 3: VO2 Max Boost (Weeks 7-9) Goal: Amplify stamina and form with VO2 max training Focus: Exhale hold to depletion, then 3-breath pace to failure Content: “Advanced Form Tips,” “Build Your Routine” guide Critique: Instructor-led, final test (Week 9) Weekly Schedule (All 11 Exercises Each Week) Monday: Sled (warm-up), Back Squat, Romanian Deadlift Tuesday: Incline Press, Overhead Press, External Rotation Wednesday: VMO Squats, Split Squats, Trap 3 Raise Thursday: DB Seated Good Morning, Incline Powell Raise Friday: Full-body circuit (all 11, 1-2 sets), record for critique Rest: Saturday, Sunday Progression (Breathwork + Strength) Weeks 1-3: Inhale to extend, exhale to contract; light loads (5-10% of body weight), 3-4 sets—enhances yoga flow Weeks 4-6: 3 breaths each way (9-sec reps), moderate loads (10-15% of body weight), to failure—builds pose endurance Weeks 7-9: Exhale hold, then 3-breath pace, heavier loads (15-25% of body