Breathe Strong - Yoga Power in 9 Weeks

Overview

• 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

• 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 weight )—boosts stamina for yoga and goals

Certification: Precision Strength Technique ($147 Tier)

• What: Earn this unique credential with 90% mastery in Week 9, blending breath-driven strength with form

• Value: Elevates yoga poses, fuels aspirations (e.g., teaching, endurance), backed by personalized critique

• Includes: Digital certificate, final form report

Key Features

• Videos: 5-10 min demos with breath cues, updated per phase

• Recordings: Film 1 set weekly (by Friday), submit via Wix

• Critique: Self (Phase 1), peer + instructor (Phase 2), instructor (Phase 3)

• Extras: Weekly breathwork mini-sessions, X shoutouts (@_ThreeBreaths), “Breath & Strength Toolkit” for finishers

• Celebration: Virtual Week 9 event

  
  

How to Start

1. Pay via Website or Paypal (Monthly Payment Options).

2. Get password via email.

3. Start Monday—breathe, strengthen, excel!

   
   

Created by ThreeBreathsWellness – Empower your yoga and beyond!