Four Things Needed For Survival
1. ________________________
2. ________________________
3. ________________________
4. ________________________
Bolt (Body Oxygen Level Test) Score: _____
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Breath Techniques
Nose - Nose
Nose - Mouth
Mouth - Mouth
Diaphragmatic Exercises
Forward and BAck
Lay on Back with
book/weight
Lay Facedown-Breath up &
out
Rotational Breathing
Cat - Cow
Alt. Nostril Breath
Recovery Breaths
2 - 1 Recovery Breath
Tactical Breathing 4-4-6-2
Box Breathing 4-4-4-4
Basic Breath 4-6
Breath Hold Techniques
Bolt Score
Step Count with Full Exhale
Reduced Breath (5 sec hold)
Apnea Breath 1-4-2
Dynamic Exercises
Breath Walk 3-12-6
Diaphragm Breath 2-2
Movement w/ Breath
Intervals
Around the World Plank
Day 1
Day 2
Day 3
Day 4
Day 5
Bolt Score
Bolt Score
Bolt Score
Bolt Score
Bolt Score
Diaphragm
Exercise
Diaphragm
Exercise
Diaphragm
Exercise
Diaphragm
Exercise
Diaphragm
Exercise
Diaphragm Reduced
Diaphragm Reduced
Diaphragm
Breath (x3) Breath (x3) Breath (x3) Breath (x3) Breath (x3)
10-15 mins *30 breath
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